Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the extremely high rep scheme (650 total reps) and continuous nature creates significant fatigue accumulation. The sequencing is particularly challenging - burpees first tax the whole body, making push-ups much harder, followed by core fatigue before 300 squats. Most athletes will need to break sets frequently. Average completion time 35-45 minutes with substantial rest periods needed.

Benchmark Times for Living Room Mash 29

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Extremely high repetition counts across multiple movement patterns create intense muscular endurance demands, particularly in the pushing muscles and legs.
• Endurance (8/10): High-volume bodyweight movements performed continuously create significant cardiovascular demand, requiring sustained aerobic capacity throughout the lengthy workout duration.
• Speed (7/10): Quick transitions and efficient movement cycling become crucial for success, especially early in the workout before fatigue sets in.
• Flexibility (3/10): Basic mobility required for full-depth squats and burpees, but no extreme ranges of motion are needed.
• Power (3/10): Burpees have some explosive component, but the high volume forces a more controlled pace rather than maximum power output.
• Strength (2/10): While challenging, the movements are all bodyweight-based and test muscular endurance rather than maximal strength capacity.

Movements

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

Scaling Options

Push-ups: Scale to knee push-ups or incline push-ups on box. Sit-ups: Reduce to 150 reps or substitute V-ups or crunches. Air Squats: Scale to 200 reps or use box for depth reference. Burpees: Step-out version or reduce to 35 reps. For beginners, consider: 25 Burpees, 50 Push-ups, 100 Sit-ups, 150 Air Squats.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups, 25+ unbroken air squats, or if basic movement patterns break down when fatigued. Target completion time should be under 35 minutes - scale volume if estimated time exceeds this. Prioritize maintaining proper form and consistent movement standards throughout. Better to reduce volume and maintain intensity than compromise movement quality.

Intended Stimulus

Long-duration oxidative workout targeting muscular endurance and mental toughness. Time domain is 20-35 minutes. Primary challenge is maintaining consistent output while managing local muscle fatigue. Tests ability to sustain moderate intensity across high-volume bodyweight movements.

Coach Insight

Break up movements early into manageable sets. Suggested rep schemes: Burpees (10x5), Push-ups (10x10), Sit-ups (4x50), Air Squats (6x50). Focus on full range of motion and efficient breathing patterns. Common mistakes include rushing early sets, incomplete depth on squats, and breaking form on push-ups when fatigued. Maintain steady pace throughout rather than sprinting and burning out.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, air squats) but with burpees instead of pull-ups and double the volume of sit-ups and air squats. Using Angie's anchor points (L10: 15-18 min, L5: 22-25 min, L1: 33-40 min) as a base: Breakdown by movement: - 50 Burpees: 3.5s/rep × 50 = 175s base - 100 Push-Ups: 1.25s/rep × 100 = 125s base - 200 Sit-Ups: 1.25s/rep × 200 = 250s base - 300 Air Squats: 1.25s/rep × 300 = 375s base Base time: 925s Fatigue multipliers: - Burpees: 1.1x (fresh start) - Push-Ups: 1.3x (upper body fatigue from burpees) - Sit-Ups: 1.2x (core fatigue builds) - Air Squats: 1.4x (significant leg fatigue) Transitions: 4 movement changes × 10s avg = 40s Set breaks: - Burpees: 2-3 breaks × 10s = 25s - Push-Ups: 4-5 breaks × 10s = 45s - Sit-Ups: 5-6 breaks × 8s = 44s - Air Squats: 6-8 breaks × 10s = 70s Total elite time estimate: 16-17 minutes (960-1020s) Scaling up from there using standard chipper fatigue patterns. Final targets (M/F): L10: 16-17 min / 18-19 min L5: 24-25 min / 27-28 min L1: 40-42 min / 44-46 min

Modality Profile

All four movements (Air Squat, Burpee, Push-Up, Sit-Up) are bodyweight/gymnastics movements. Air Squat is a bodyweight lower body movement, Burpee is a full-body gymnastics movement, Push-Up is an upper body gymnastics movement, and Sit-Up is a core gymnastics movement. With no monostructural cardio or weighted movements, this is 100% gymnastics.

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