Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the high volume (150 reps each) and descending rep scheme creates significant fatigue accumulation. The combination of burpees affecting push-ups, push-ups impacting burpee performance, and continuous nature without built-in rest makes this more challenging than it appears. Average athletes will need to break sets frequently, especially in the 50/40 rounds, with workout times around 25-35 minutes.

Benchmark Times for Living Room Mash 1

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-23:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 150 reps each of four movements challenges muscular endurance extensively. Upper body pushing, core, and leg stamina are particularly tested.
• Endurance (8/10): High-volume bodyweight movements performed continuously create significant cardiovascular demand. The descending rep scheme maintains intensity throughout the entire workout.
• Speed (7/10): Fast transitions and efficient movement cycling are crucial. Descending rep scheme allows for increased speed as fatigue builds.
• Power (4/10): Burpees require some explosive elements, but fatigue will reduce power output as volume accumulates.
• Flexibility (3/10): Standard mobility requirements for squats and burpees. No extreme ranges of motion needed beyond basic movement patterns.
• Strength (2/10): Relies on basic bodyweight movements. While fatigue increases relative difficulty, maximal strength is not significantly challenged.

Movements

• Push-Up
• Air Squat
• Burpee
• Sit-Up

Scaling Options

Beginner modifications: Reduce to 30-20-10 rep scheme. Scale burpees to step-back burpees. Elevate hands for push-ups (box/bench). Reduce range of motion on air squats to above parallel if mobility limited. Intermediate modifications: Keep rep scheme but scale push-ups to knee push-ups when form breaks. Break sets into smaller chunks (max 10-15 reps per set).

Scaling Explanation

Scale if unable to perform 20+ unbroken push-ups when fresh or if burpees take longer than 3-4 seconds each. Priority is maintaining consistent movement standards throughout - scale to achieve sub-25 minute finish time. Athletes should be able to complete first round in 5-7 minutes without reaching complete exhaustion. If first round takes over 8 minutes, reduce volume.

Intended Stimulus

Moderate-to-long glycolytic workout targeting muscular endurance and mental toughness, typically lasting 15-25 minutes. Primary focus is on maintaining consistent output across large sets while managing systemic fatigue. The descending rep scheme creates a psychological advantage but requires careful pacing early.

Coach Insight

Break up the sets strategically from the start - don't go unbroken on 50s. Consider: Burpees (15-15-10-10), Air Squats (20-15-15), Push-Ups (10-10-10-10-10), Sit-Ups (25-25). Transition quickly between movements while maintaining steady breathing. Common mistake is attacking 50s too aggressively, leading to severe breakdown in later rounds. Keep push-ups strict and maintain full range of motion on squats even when fatigued.

Benchmark Notes

This workout closely resembles Annie (50-40-30-20-10 double-unders + sit-ups) in rep scheme, but with four movements instead of two. Using Annie as our anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s), we need to scale up significantly. Movement breakdown (fresh state): - Burpees: 3.5s/rep = 525s - Air Squats: 1.25s/rep = 187.5s - Push-Ups: 1.25s/rep = 187.5s - Sit-Ups: 1s/rep = 150s Base time: 1050s Fatigue multipliers: - First 50: 1.0x - 40 reps: 1.1x - 30 reps: 1.2x - 20 reps: 1.3x - 10 reps: 1.4x Transitions between movements: ~5s x 3 movements x 5 rounds = 75s Total adjusted time for L10 (elite): ~14:00 (840s) L5 (intermediate): ~23:00 (1380s) L1 (beginner): ~40:00 (2400s) This is roughly 2.8x longer than Annie due to the additional movements and complexity. The female scaling adds approximately 10-15% to account for slightly longer transitions and fatigue management.

Modality Profile

All movements (Air Squat, Burpee, Push-Up, Sit-Up) are bodyweight/gymnastics movements. Air Squat is a bodyweight squat, Burpee is a gymnastics movement combining multiple bodyweight elements, Push-Up is a classic gymnastics/bodyweight movement, and Sit-Up is a bodyweight core movement.

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