SCALING & MOVEMENT
SUBSTITUTIONS
PROGRAMS@MAYHEMNATION.COM
601 RICH FRONING WAY
COOKEVILLE, TN 38501
MAYHEM ATHLETE SCALING TIPS
COMMON MAYHEM ATHLETE
RECOMMENDATIONS
MAYHEM CONVERSION CHARTS
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6-7
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scaling & movement substitutions
FAITH. FAMILY. FITNESS. SERVICE.
MAYHEM ATHLETE SCALING TIPS
- Preserve original stimulus
- Maintain time domain of workout
and movement
- Maintain movement pattern
- Decrease reps
- Decrease load
QUESTIONS BEFORE SCALING
1. Can I do the the RX weight and
the RX reps?
2. Do I have the skill for RX
3. Can I finish the workout in the RX
time domain?
If you answer “NO” to any of these ques-
tions, it’s time to scale so that you
ensure you maintain the desired stimu-
lus of the workout.
Question 3 requires the most thought
and discipline. For examples: “Diane” is
21-15-9 (225/155lbs) Deadlifts and Hand-
stand Push Ups. Without a time domain
(target time or time cap), you might be
able to do 45 Deadlifts at 225/155lbs
and 45 Handstand Push Ups.
However, if that took you 20 minutes,
you are missing the stimulus and pur-
pose of the workout. This will not allow
you to develop the 10 components of
fitness and physical skills like cardiovas-
cular/respiratory endurance, stamina,
and maybe even speed. This will not
serve your overall fitness in the long run.
Scaling this workout could look like
15-12-9 with RX movements, or 21-15-9
of Deadlifts and Push Presses at
115/80lbs. You might just need to bring
the weight down slightly to 21-15-9
Deadlifts at 185/125lbs. The decision lies
in your ability. All these options though
(and many others, can preserve the
stimulus and work the movement pat-
terns intended.
The recommendations laid out on the
next page are give to get you the clos-
est stimulus and movement pattern as
possible to the original movement
within a workout. You can choose
between the options based on your
equipment and skill level.
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scaling & movement substitutions
COMMON MAYHEM ATHLETE SCALING RECOMMENDATIONS
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scaling & movement substitutions
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scaling & movement substitutions
HANDSTAND WALK (100’)
1. 25/18 Calorie Ski
2. 15 HSPU
3. 100’ Bear Crawl
4. 10 Wall Walks
5. 40 HS Shoulder Taps
6. 1:00 Handstand Hold
7. 20 DB Strict Shoulder Press
ROPE CLIMB (1 TO 15‘)
1. 3-4 Toes-to-Bar
2. 3-4 Strict Pull-Ups
3. 25’ Sled Pull
4. 4-5 Strict Knees-to-Elbows
LEGLESS ROPE CLIMB (1 TO 15‘)
1. 4 Strictr Pull-Ups
2. 25’ Sled Pull
SQUAT SNATCH (135/95)
1. Power Snatch (135/95)
2. Overhead Squat (135/95)
PEG BOARD (1)
1. 1 Legless Rope Climb
2. 2 Rope Climbs
3. 15’ Strict Pull-Ups
TOES TO BAR (10)
1. 10 GHD Sit-Ups
2. 15 V-Ups
3. 15 Alternating V-Ups
4. 15 Abmat Sit-Ups
5. 10 Weighted Abmat Sit-Ups
(light/moderate weight)
GHD SIT-UPS (10)
1. 10 Toes-to-Bar
2. 15 V-Ups
3. 15 Alternating V-Ups
4. 15 Abmat Sit-Ups
5. 10 Weighted Abmat Sit-Ups
(light/moderate weight)
HEAVY DOUBLE UNDERS (50)
1. 75 Double-Unders
2. 150 Single-Unders
SLED PUSH (100’) FOR SLED +
3x55/35lb PLATES)
1. Front Rack Lunge 50‘ (115/80)
2. Back Rack Lunge 50’ (135/95)
3. Front Rack Walking 100‘ (185/135)
4. Sandbag Bear Hug Carry 100’
(moderate/heavy load)
5. 15 Calories Assault or Echo Bike
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scaling & movement substitutions
SANDBAG CLEAN (150/100lbs)
1. 1 Power Clean (185/115)
RING MUSCLE-UP
1. Bar Musle-Up
2. Burpee Pull-Up (2 Pull-Ups if scaling
for lack of equipment. 1 Pull-Up if scal-
ing because unable to do Muscle-Up)
PARALLETTE HSPU
1. 1 Deficit HSPU (6”/4”)
2. 1 Strict HSPU
3. HSPU (2 reps if scaling for lack of
equipment. 1 rep if scaling because
unable to do Parallette HSPU)
PULL-UP (KIPPING, 10)
1. 10-15 Banded Pull-Ups
2. 10-15 Jumping Pull-Ups
3. 5 Strict Pull-Ups
4. 15 Ring Rows
5. 15 Body Rows
SLED PULL (HAND OVER HAND,
SLED + 2x55lb / 1x55)
1. 5 Strict Pull-Ups
2. 1 Legless Rope Climb
3. 2 Rope Climbs
4. 100’ Farmers Carry (2 Kettlebells or
Dumbells of moderate weight)
ROW (500M)
1. Run 400m
2. Ski 500m
3. Bike Erg 1000m
4. Assault/Echo Bike 30 Calories
5. Airdyne 40 Calories
**Check out the charts on the next page
to get even more specifc for your ma-
chine or running conversions.
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conversion charts
Run
100m
200m
400m
600m
800m
1,000m
1,600m
2,000m
5,000m
10,000m
Row/BikeErg/SkiErg
10/8
12/10
13/11
15/12
16/13
20/16
21/17
24/19
25/20
28/22
30/24
33/26
35/28
40/32
45/36
50/40
55/44
60/48
65/52
70/56
75/60
80/64
85/68
90/72
95/76
100/80
Assault Bike
8/6
9/7
10/8
11/9
12/10
15/12
16/13
18/14
19/15
21/17
23/18
25/20
26/21
30/24
34/27
38/30
41/33
45/36
49/39
53/42
56/45
60/48
64/51
68/54
71/57
75/60
Echo Bike
6/5
7/6
8/6
9/7
10/8
12/10
13/10
14/11
15/12
17/14
18/14
20/16
21/17
24/19
2 7/22
30/24
33/26
36/29
39/31
42/34
45/36
48/38
51/41
54/43
57/4 6
60/48
Air Runner
8/6
9/7
10/8
11/9
12/10
15/12
16/13
18/14
19/15
21/17
23/18
25/20
26/21
30/24
34/27
38/30
41/33
45/36
49/39
53/42
56/45
60/48
64/51
68/54
71/57
75/60
Row
125/100m
250/200m
500/400m
750/600m
1,000/800m
1,250/1,000m
2,000/1,600m
2,500/2,000m
6,250/5,000m
12,500/10,000m
BikeErg
250/200m
500/400m
1,000/800m
1,500/1,200m
2,000/1,600m
2,500/2,000m
4,000/3,200m
5,000/4,000m
12,500/1,0000m
25,000/20,000m
SkiErg
125m/100m
250/200m
500/400m
750/600m
1,000/800m
1,250/1,000m
2,000/1,600m
2,500/2,000m
6,250/5,000m
12,500/10,000m
Assault Bike
8/6 cals
15/12 cals
30/24 cals
45/36 cal
60/48 cals
75/60 cals
120/96 cals
150/120 cals
375/300 cals
750/600 cals
Echo Bike
6/5 cals
12/10 cals
24/19 cals
36/29 cals
48/38 cals
60/48 cals
96/77 cals
120/96 cals
300/240 cals
600/480 cals
CARDIO
CONVERSION
DISTANCE CONVERSION
CALORIE CONVERSION
