Workout Description

Why This Workout Is Hard

While wall sits are simple, the 15-minute cumulative hold creates significant leg fatigue and mental challenge. The penalty movements (push-ups, jumping jacks, v-ups) force athletes to break frequently, creating a psychological dilemma: endure longer holds to minimize penalties vs. take strategic breaks. The combination of isometric endurance and dynamic movements under fatigue makes this more challenging than it appears.

Benchmark Times for Living Room Mash 20

• Elite: <7:00
• Advanced: 9:00-11:00
• Intermediate: 13:00-15:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Extended isometric hold severely tests leg stamina. Penalty movements compound fatigue when breaking from the wall sit position.
• Endurance (4/10): The wall squat hold tests isometric endurance, while the penalty movements create brief cardio spikes. Overall cardiovascular demand is moderate.
• Flexibility (4/10): V-ups require decent core flexibility and hip mobility. Wall sit position needs moderate quad and ankle mobility.
• Strength (3/10): While the wall sit requires sustained leg strength, it's submaximal. Bodyweight movements are relatively low intensity.
• Speed (3/10): Workout pace is dictated by hold time capacity. Quick transitions in penalty movements but not a speed-dominant workout.
• Power (2/10): Jumping jacks provide minimal power demand. Most movements are controlled or isometric in nature.

Movements

• Jumping Jack
• Push-Up
• V-Up

Scaling Options

Reduce wall sit time to 10 minutes total. Modify wall sit position to 120 degrees (higher position). Push-ups from knees or against wall. V-ups to knee tucks or supported hollow rocks. Jumping jacks remain as written. Rest intervals can be extended to 90 seconds between holds. Break V-ups into 3 sets of 5 if needed.

Scaling Explanation

Scale if unable to maintain proper wall sit position for 60+ seconds, cannot perform 5 strict push-ups, or lack core strength for V-ups. Priority is maintaining quality isometric holds with good position. Target 15-20 minutes total workout time including all movements. Scale to maintain intensity while allowing for proper recovery between wall sits. Athletes should be able to accumulate at least 5 minutes total wall sit time when scaling.

Intended Stimulus

Long-duration isometric endurance test with dynamic movement recovery. Primary energy system is oxidative with glycolytic spikes during the bodyweight movements. Major focus is mental toughness and muscular endurance in the legs. Time domain is extended (15+ minutes) with intermittent rest periods that add metabolic stress.

Coach Insight

Start with longer wall sit intervals (2-3 minutes) while fresh. As fatigue sets in, shorter holds (30-60 seconds) become necessary. Keep back flat against wall, knees at 90 degrees, feet shoulder width. During bodyweight movements, move deliberately but don't rush - they're active recovery. Track total accumulated wall sit time. Common mistakes: sliding down wall, knees forward past toes, shoulders hunched. Aim for 4-6 main wall sit intervals.

Benchmark Notes

This is an isometric hold workout with penalty movements for breaks. Analysis approach: 1. Total hold time target is 15 minutes (900 seconds) 2. Each break requires: - 5 Push-Ups (~7-8 seconds) - 10 Jumping Jacks (~10-12 seconds) - 15 V-Ups (~20-25 seconds) Total penalty per break: ~40 seconds Expected break patterns: - L10: 2-3 breaks (80-120 seconds added) - L5: 5-7 breaks (200-280 seconds added) - L1: 10-12 breaks (400-480 seconds added) Used Karen (150 wall balls) as closest anchor since it's a similar duration test of muscular endurance with a single primary movement. Karen L10 is 420-480s, L5 is 600-720s, and L1 is 900-1020s. This workout will be slightly longer due to the mandatory 15-minute requirement plus penalties. Final targets: L10: 420-480 seconds (7-8 minutes) L5: 900 seconds (15 minutes) L1: 1800 seconds (30 minutes) No gender differentiation needed as isometric holds scale similarly across genders.

Modality Profile

All movements (Wall Squat, Push-Up, Jumping Jack, V-Up) are bodyweight/gymnastics movements. Wall Squat is a bodyweight squat variation, Push-Up is a classic gymnastics movement, Jumping Jack is a bodyweight cardio movement (but not cyclical), and V-Up is a bodyweight core movement.

Similar Workouts to Living Room Mash 20

If you enjoy Living Room Mash 20, you might also like these similar CrossFit WODs:

• Garrett (84% similar) - 3 Rounds For Time 75 Air Squats 25 Ring Handstand Push-Ups 25 L-Pull-Ups...
• Suffer in Place (82% similar) - AMRAP (with a Partner) in 18 minutes 6 Rounds of: 1 minute Plank Hold / Push-Ups 1 minute Wall Sit H...
• AGOQ 21.2 (82% similar) - For Time 60 GHD Sit-Ups 6 Rope Climbs (15 ft) 60 Alternating Pistols 50 GHD Sit-Ups 5 Rope Climbs (...
• JT (81% similar) - For time: 21-15-9 reps of: Handstand Push-Ups Ring Dips Push-Ups...
• Special Mary (81% similar) - For Time 5 Strict Handstand Push-Ups 10 Pistols 15 Strict Pull-Ups 10 Strict Handstand Push-Ups 20 P...
• Another Dimension (80% similar) - For Time 75 Handstand Push-Ups Every time you break perform: 5 Burpees to Target...
• Outbreak (80% similar) - For Time 8-16-32-50-64-80 Air Squats 4-8-16-25-32-40 Alternating Lunges 2-4-8-12-16-20 Handstand Pus...
• Stephen (80% similar) - For Time 30-25-20-15-10-5 Reps of: GHD Sit-Ups Back Extensions Knees-to-Elbows Romanian Deadlifts (9...

These WODs similar to Living Room Mash 20 share comparable training demands, time domains, and movement patterns.