Workout Description

Why This Workout Is Hard

While individual elements are moderate, the combination creates significant challenge. 250 total burpees is very high volume, and the continuous nature with no built-in rest periods means severe cardiovascular fatigue. Adding weighted squats (recommend 35/25lb KB) during this accumulated fatigue makes it harder. Most athletes will take 25-35 minutes, requiring pacing strategy. The push-ups become increasingly difficult as upper body fatigue compounds.

Benchmark Times for Living Room Mash 25

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The high volume of burpees (250 total) combined with other movements creates substantial muscular endurance demands across multiple muscle groups.
• Endurance (8/10): Ten rounds of high-volume bodyweight movements with burpees as the primary driver creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (7/10): Quick transitions between movements and maintaining a fast cycle rate on burpees is crucial for a good time.
• Flexibility (4/10): Burpees require decent hip and shoulder mobility, while squats demand adequate ankle and hip range of motion.
• Strength (3/10): While loaded squats add resistance, the workout primarily tests muscular endurance rather than maximal strength, with mostly bodyweight movements.
• Power (2/10): Though burpees have a small explosive component, the high volume shifts focus to endurance rather than power output.

Movements

• Push-Up
• Burpee
• Sit-Up
• Squat

Scaling Options

Reduce total rounds to 6-8 for beginners. Scale burpees to step-back or step-up versions. For squats, start with empty sandbag/DB (20-35#) or bodyweight only. Elevate hands for push-ups or do from knees. Sit-ups can be scaled to crunches or v-ups. Advanced athletes can increase squat load (50-70#) or add weight vest for burpees.

Scaling Explanation

Scale if unable to maintain proper push-up form, if burpees take more than 2:00 per round, or if requiring extended breaks between movements. Priority is maintaining steady movement with good technique throughout all rounds. Target time domain is 15-25 minutes - scale volume if going longer. Athletes should finish feeling challenged but not completely exhausted. This workout is more about sustained effort than maximal intensity.

Intended Stimulus

Moderate-length oxidative conditioning workout (15-25 minutes) with high-volume bodyweight movements. Primary focus is aerobic capacity and muscular endurance. The high-rep burpees create sustained elevated heart rate while the weighted squats add periodic strength demands. Mental challenge comes from maintaining consistent output across 10 rounds.

Coach Insight

Break burpees into manageable sets (e.g., 8-9-8 or 13-12) from the start - don't go unbroken early. Choose a squat weight that allows sets of 6-6 or 7-5 throughout. Keep transitions quick between movements. Maintain steady breathing during sit-ups to help recovery. Push-ups should feel relatively easy - stay unbroken if possible. Aim for consistent round times with a slight fade in later rounds. Common mistake is starting too aggressively on burpees in rounds 1-3.

Benchmark Notes

Movement breakdown per round: - 25 Burpees: 25 × 3.5s = 87.5s - 12 Squats (assuming moderate KB/DB): 12 × 2s = 24s - 8 Sit-Ups: 8 × 1.5s = 12s - 4 Push-Ups: 4 × 1.5s = 6s Base round time: ~130s Fatigue multipliers: - Rounds 1-2: 1.0x (130s) - Rounds 3-4: 1.2x (156s) - Rounds 5-6: 1.3x (169s) - Rounds 7-8: 1.4x (182s) - Rounds 9-10: 1.5x (195s) Transitions between movements: ~5s × 3 = 15s per round Total estimated time: Rounds 1-2: 2 × (130 + 15) = 290s Rounds 3-4: 2 × (156 + 15) = 342s Rounds 5-6: 2 × (169 + 15) = 368s Rounds 7-8: 2 × (182 + 15) = 394s Rounds 9-10: 2 × (195 + 15) = 420s Total: ~1814s for L1 athlete Using Angie (400 total reps) as primary anchor, but this workout has 490 total reps with more challenging movements (burpees). Scaled proportionally and adjusted for movement complexity. Recap: L10 (Elite): 12:00 / 13:00 (M/F) L5 (Intermediate): 20:00 / 22:00 (M/F) L1 (Beginner): 30:00 / 33:00 (M/F)

Modality Profile

All four movements (Burpee, Squat, Sit-Up, Push-Up) are bodyweight/gymnastics movements. Burpees and air squats are classified as gymnastics movements involving body control, sit-ups are core gymnastics, and push-ups are upper body gymnastics. With no weighted implements or monostructural cardio, this is 100% gymnastics.

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