Workout Description

Why This Workout Is Hard

While the individual movements are basic, the 20-round format creates significant cumulative fatigue with minimal built-in rest. The push-ups become increasingly challenging as chest/tricep fatigue builds, lunges tax the legs continuously, and maintaining double-under efficiency requires focus under fatigue. For the average CrossFitter, this 15-20 minute grind creates a substantial metabolic and muscular endurance challenge.

Benchmark Times for Living Room Mash 2

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of push-ups (120 total) and lunges (240 total) challenges local muscular endurance, especially in shoulders, chest, and legs.
• Endurance (8/10): Twenty rounds creates significant cardiovascular demand through sustained effort. Double-unders particularly tax the aerobic system with minimal rest between movements.
• Speed (7/10): Quick transitions and efficient movement cycling are crucial across 20 rounds. Double-unders especially require fast rope manipulation.
• Flexibility (4/10): Lunges require decent hip mobility and ankle range of motion. Push-ups need shoulder mobility but nothing extreme.
• Power (3/10): Double-unders require moderate power output for jumping and rope timing. Other movements are more strength-endurance focused.
• Strength (2/10): Exclusively bodyweight movements with moderate rep schemes. Push-ups provide some upper body strength stimulus but not maximal.

Movements

• Lunge
• Push-Up
• Double-Under

Scaling Options

Push-ups: Scale to knee push-ups or incline push-ups maintaining quality. Lunges: Reduce range of motion or do stationary split squats. Double-unders: Sub single-unders (36-54 reps) or jumping jacks (36 reps). Volume options: Reduce to 15 or 10 rounds, or cap time at 25 minutes. For beginners, consider 10 rounds of: 4 push-ups, 8 lunges, 12 single-unders.

Scaling Explanation

Scale if you cannot perform 10+ unbroken push-ups when fresh, struggle with lunge stability, or have inconsistent double-unders. Priority is maintaining steady movement with proper form throughout all rounds. Target time is 15-25 minutes - if you project longer, reduce volume. Intensity should allow continuous movement with minimal extended breaks.

Intended Stimulus

Moderate-length oxidative conditioning workout (15-25 minutes) with light bodyweight movements. Primary focus is aerobic capacity and mental toughness through high-volume, low-complexity movements. The double-unders add a skill component that will challenge coordination under fatigue.

Coach Insight

Break this into manageable chunks - consider 4 sets of 5 rounds. Push-ups should be quick but controlled singles or doubles. Lunges should be deliberate with good knee tracking. For double-unders, stay relaxed and maintain consistent rhythm. Common mistake is going too fast early - aim for 85% effort through round 10, then evaluate remaining capacity. Quick transitions between movements are crucial for a good time.

Benchmark Notes

Analysis based on 20 rounds of: - 6 Push-Ups (~1.5s each = 9s) - 12 Alt Lunges (~1.5s each = 18s) - 18 Double-Unders (~0.5s each = 9s) Base time per round (fresh): 36s + 5s transitions = 41s Fatigue multipliers: - Rounds 1-4: 1.0x (164s) - Rounds 5-8: 1.2x (197s) - Rounds 9-12: 1.4x (230s) - Rounds 13-16: 1.6x (262s) - Rounds 17-20: 1.8x (295s) Total projected time: ~1148s Cross-referenced with Annie (50-40-30-20-10 DU/SU) which has similar double-under volume and bodyweight movements. Annie L10 is 300-360s, but this workout has: - 5.3x the double-unders (360 vs 150) - Additional push-ups and lunges - More transitions (20 rounds vs 5) Therefore setting L10 (sub-840s/14:00) at roughly 2.8x Annie's benchmark. Recap: Male - L10: 14:00 | L5: 20:00 | L1: 30:00 Female - L10: 16:00 | L5: 22:00 | L1: 32:00

Modality Profile

Push-Ups and Lunges are gymnastics (G) movements, while Double-Unders are also considered gymnastics due to being a bodyweight coordination skill. Out of 3 movements, all are gymnastics-based, resulting in G: 70%, M: 30%, W: 0%

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