*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
5:00 AMRAP
5 Inchworm
10 Arm Circles
10 Glute Bridges
10 Scap Push Ups
10 Bodyweight Renegade Row
Athletes Notes
4 sets (1 set every 3 minutes)
20 alt Gorilla Row (2×50/35) or Bent Over Backpack Row
20 alt Dumbbell Front Rack Walking Lunge (2×50/35) or Backpack Goblet Lunge
Athletes Notes
Score
This workout is scored on time to complete each set of work.
Workout Flow
0:00-3:00
20 alt Gorilla Row
20 alt Front Rack Walking Lunge
-rest remaining time-
3:00-6:00
20 alt Gorilla Row
20 alt Front Rack Walking Lunge
-rest remaining time-
6:00-9:00
20 alt Gorilla Row
20 alt Front Rack Walking Lunge
-rest remaining time-
9:00-12:00
20 alt Gorilla Row
20 alt Front Rack Walking Lunge
Demo videos
- Dumbbell Gorilla Row
- Backpack Bent Over Row
- Double DB Front Rack Walking Lunge
- Backpack Goblet Walking Lunge
Scaling
4 sets (1 set every 3 minutes)
16 alt Gorilla Row (2×35/20) or Bent Over Backpack Row
16 alt Dumbbell Front Rack Walking Lunge (2×35/20) or Backpack Goblet Lunge
4 Sets For Max Reps
:30 Waiter Curl
:30 Side Plank Hip Raise Right Side
:30 Side Plank Hip Raise Left Side
:30 rest
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on total reps per movement.
–Score 1: total waiter curls
–Score 2: total right side hip raise
–Score 3: total left side hip raise
Workout Flow
0:00-:30 Waiter Curl
:30-1:00 Side Plank Hip Raise Right Side
1:00-1:30 Side Plank Hip Raise Left Side
1:30-2:00 Rest
2:00-2:30 Waiter Curl
2:30-3:00 Side Plank Hip Raise Right Side
3:00-3:30 Side Plank Hip Raise Left Side
3:30-4:00 Rest
4:00-4:30 Waiter Curl
4:30-5:00 Side Plank Hip Raise Right Side
5:00-5:30 Side Plank Hip Raise Left Side
5:30-6:00 Rest
6:00-6:30 Waiter Curl
6:30-7:00 Side Plank Hip Raise Right Side
7:00-7:30 Side Plank Hip Raise Left Side
Demo videos
- Waiter Hold Curl
- Side Plank Hip Raise – no tempo
Scaling
4 Sets For Max Reps
:30 Waiter Curl
:30 Side Plank Hip Raise Right Side
:30 Side Plank Hip Raise Left Side
:30 rest
*Dumbbell (1×35/20 or lighter) or Backpack