*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
3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
:30 Wrist Stretch
:20 Bear Crawl Forward/Backward
Athletes Notes
5 rounds for time
25ft Left Arm Overhead Walking Lunge (1×50/35 or Backpack) or Bodyweight Walking Lunge
5 Strict Pronated Pull Ups or 10 Bent Over Row (2×50/35 or Backpack)
25ft Right Arm Overhead Walking Lunge (1×50/35 or Backpack) or Bodyweight Walking Lunge
5 Strict Chin Ups or 10 Bent Over Supinated Row (2×50/35 or Backpack)
Athletes Notes
Demo Videos
- Single Dumbbell Overhead Walking Lunge
- Bodyweight Walking Lunge
- Strict Pull Up
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Chin Ups
- Double Dumbbell Supinated Bent Over Row
- Supinated Backpack Bent Over Row
Workout Flow
As quickly as possible, complete:
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
Scaling
5 rounds for time
25ft Left Arm Overhead Walking Lunge (1×35/20 or Backpack) or Bodyweight Walking Lunge
5 Banded Pull Ups or 10 Bent Over Row (2×35/20 or Backpack)
25ft Right Arm Overhead Walking Lunge (1×35/20 or Backpack) or Bodyweight Walking Lunge
5 Banded Chin Ups or 10 Bent Over Supinated Row (2×35/20 or Backpack)