*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
2-3 Rounds
:30 High Knees
5 World’s Greatest Stretch
:15 Lateral Hops
10 Air Squat to Calf Raise
3 Downward Dog to Upward Dog
Athletes Notes
3 sets
2 Rounds
10 Burpee Deadlift*
10 Box Step Over*
200ft Farmer Carry*
-rest 2:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
-rest 2:00-
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
-rest 2:00-
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
Demo videos
- Dumbbell Burpee Deadlifts
- Burpee Backpack Deadlift
- Double Dumbbell Box Step Overs
- Shoulder Rack Backpack Box Step Over
- Double Dumbbell Farmer’s Carry
- Backpack Suitcase Carry
Scaling
3 sets
2 Rounds
10 Burpee Deadlift*
10 Box Step Up*
200ft Farmer Carry*
-rest 2:00 between sets-
*Dumbbell (2×35/20) or Backpack