Workout Description

Why This Workout Is Hard

While individual elements are moderate (hand release push-ups, goblet squats, double-unders), the 30-round format creates significant cumulative fatigue with minimal built-in rest. The push-ups will tax the shoulders/triceps, affecting stability for squats, while cardio demands from double-unders compound throughout. Average athletes will need to break sets early and pace carefully. Expected time 25-35 minutes of sustained effort.

Benchmark Times for Living Room Mash 11

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 26:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 150 push-ups and 300 squats challenge muscular endurance severely. Hand release push-ups increase time under tension and fatigue.
• Endurance (8/10): 30 rounds creates significant cardiovascular demand through sustained effort. Double-unders and high-volume squats/push-ups tax both local and systemic endurance systems.
• Speed (7/10): Quick transitions and efficient movement cycling are crucial across 30 rounds. Double-unders demand fast rope manipulation.
• Flexibility (4/10): Full depth squats and hand release push-ups require moderate mobility, particularly in shoulders, hips, and ankles.
• Strength (3/10): Goblet squats provide some loading stimulus, but primarily tests muscular endurance rather than maximal strength.
• Power (2/10): Double-unders require minimal power output. Most movements are performed at submaximal intensity for endurance.

Movements

• Goblet Squat
• Double-Under
• Hand Release Push-Up

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees, maintaining hand release. Goblet squat: Use lighter weight (15-20% 1RM) or switch to air squats if needed. Double-unders: Sub 30-45 single-unders or 15 alternating step-ups. Volume options: Reduce to 20 rounds, or 5 rounds of (10 hand release push-ups, 20 goblet squats, 30 double-unders). Cap time at 40 minutes.

Scaling Explanation

Scale if unable to perform 10+ unbroken hand release push-ups when fresh, or if double-unders are inconsistent (less than 15 unbroken). Priority is maintaining steady movement with good form - intensity should allow completion within 35 minutes. Athletes should be able to speak in short sentences throughout. Scale load/volume to maintain consistent work rate rather than long breaks between rounds.

Intended Stimulus

Long aerobic workout (25-35 minutes) targeting muscular endurance and stamina. Primary energy system is oxidative with moderate glycolytic demands. Main challenge is maintaining consistent output across high volume while managing upper body fatigue from push-ups. Double-unders add skill component under fatigue.

Coach Insight

Break this into 5-round chunks mentally. Aim for consistent 45-60 second rounds. Keep push-ups controlled but quick - don't rest at bottom of hand release. Choose a goblet squat weight that allows unbroken sets through round 30 (25-35% of 1RM front squat). For double-unders, shoot for sets of 15 or break into quick 8-7. Don't rush transitions early - steady pace wins. Common failure point is push-ups after round 20 - plan breaks before form deteriorates.

Benchmark Notes

This is a high-volume workout with 30 rounds totaling 150 hand release push-ups, 300 goblet squats, and 450 double-unders. Using Annie (50-40-30-20-10 DUs) as the closest anchor but scaling up for significantly more volume and rounds. Breakdown per round: - Hand Release Push-Ups (5): 8-10s fresh, increasing to 12-15s fatigued - Goblet Squats (10): 15-20s fresh, increasing to 25-30s fatigued - Double-Unders (15): 8-10s fresh, increasing to 12-15s fatigued - Transitions: 3-5s between movements Fatigue progression: - Rounds 1-10: Base timing (~35s/round) - Rounds 11-20: 1.2x multiplier (~42s/round) - Rounds 21-30: 1.4x multiplier (~49s/round) Total time calculation for L10 (elite): - First 10 rounds: 350s - Middle 10 rounds: 420s - Final 10 rounds: 490s Total: ~1260s (21:00) for elite performers Scaling from Annie anchor (L10: 300-360s) with 3.5x volume multiplier plus additional movements. Final targets: Male L10: 19:00-21:00 Male L5: 29:00-31:00 Male L1: 45:00-50:00 Female L10: 21:00-23:00 Female L5: 32:00-34:00 Female L1: 48:00-53:00

Modality Profile

Hand-Release Push-Up (G) + Double-Under (G) = 2 gymnastics movements, Goblet Squat (W) = 1 weightlifting movement. With 3 total movements, 2/3 are gymnastics (70%) and 1/3 is weightlifting (30%), rounded to nearest 10%.

Similar Workouts to Living Room Mash 11

If you enjoy Living Room Mash 11, you might also like these similar CrossFit WODs:

• Supply Drill (84% similar) - 10 Rounds for Time 20 Push-Ups 20 Air Squats 20 Mountain Climbers (Left+Right=1) 20 Jumping Jacks...
• Stimulus Travel WOD 8 (84% similar) - 5 Rounds for Time Max Push-Ups Max Air Squats 10 Burpees Rest 60 seconds...
• Living Room Mash 25 (84% similar) - 10 Rounds for Time 25 Burpees 12 Squats* 8 Sit-Ups 4 Push-Ups *Pick load &amp; object, e.g. Sandbag...
• Vijay (84% similar) - 50-40-30-20-10 Reps for Time Burpee Pull-Ups Sit-Ups...
• Mark Klement (83% similar) - 74-44-11 Reps for Time Burpees Push-Ups Sit-Ups Air Squats...
• Living Room Mash 4 (83% similar) - For Time 10-9-8-7-6-5-4-3-2-1 Burpees 20-18-16-14-12-10-8-6-4-2 Chair Dips 30-27-24-21-18-15-12-9-6-...
• Stimulus Travel WOD 1 (83% similar) - For Time 50 Burpees 100 Air Squats 50 Burpees...
• Living Room Mash 34 (83% similar) - EMOM For as Long as Possible Minute 1: 1 Lunge 1 Air Squat Minute 2: 2 Lunges 2 Air Squats Continu...

These WODs similar to Living Room Mash 11 share comparable training demands, time domains, and movement patterns.