*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 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog with Pause
5 Bodyweight Single Leg RDLs (each)
*Pause 2 seconds in downward dog
Athletes Notes
5 Minutes to work through as many rounds as you can.
3 sets @ consistent effort
4 minute AMRAP
8 Power Clean (2×50/35 or backpack)
4 Box Jump (24/20) or Jumping Squats
8 Push Press (2×50/35 or backpack)
4 Box Jump (24/20) or Broad Jump
-rest 2:00 between sets-
Athletes Notes
Score
This workout is scored on total reps completed. One round = 24 reps.
Workout Flow
On a 4:00 clock, complete as many rounds/reps as possible of:
8 Power Clean
4 Box Jumps
8 Push Press
4 Box Jumps
-rest 2:00-
On a 4:00 clock, complete as many rounds/reps as possible of:
8 Power Clean
4 Box Jumps
8 Push Press
4 Box Jumps
-rest 2:00-
On a 4:00 clock, complete as many rounds/reps as possible of:
8 Power Clean
4 Box Jumps
8 Push Press
4 Box Jumps
Demo videos
- Dumbbell Power Clean
- Backpack Hang Power Cleans
- Box Jump
- Jumping Squats
- Dumbbell Push Press
- Backpack Push Press
- Broad Jump
Scaling
3 sets @ consistent effort
4 minute AMRAP
8 Power Clean (2×35/20 or Backpack)
4 Box Jump (24/20) or Jumping Squats
8 Push Press (2×35/20) or Backpack
4 Box Jump (24/20) or Broad Jump
-rest 2:00 between sets-