Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the descending rep scheme across three movements creates significant cumulative fatigue with minimal built-in rest. The combination of burpees (full-body/cardio), dips (upper body/pushing), and sit-ups (core) targets different muscle groups but maintains continuous work. For an average CrossFitter, this 12-15 minute workout creates substantial metabolic stress through high-volume (165 total reps) and varied movement patterns.

Benchmark Times for Living Room Mash 4

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple muscle groups face high-volume demands with 55 burpees, 110 dips, and 165 sit-ups testing local muscular endurance significantly.
• Endurance (7/10): High-volume descending rep scheme across three movements creates sustained cardiovascular demand, requiring consistent output over 10-15 minutes of continuous work.
• Speed (6/10): Descending rep scheme allows for faster cycling as fatigue builds, with quick transitions between movements being crucial.
• Flexibility (4/10): Burpees require moderate hip and shoulder mobility, while dips demand good shoulder range of motion.
• Strength (3/10): Bodyweight movements emphasize muscular endurance over maximal strength, though dips provide moderate upper body strength challenge.
• Power (3/10): Burpees have some explosive component in the stand-up and jump, but workout emphasizes endurance over power output.

Movements

• Burpee
• Sit-Up

Scaling Options

Burpees: Step-out instead of jump, remove push-up. Chair Dips: Reduce range of motion, use band assistance, or do push-ups against elevated surface. Sit-ups: Reduce range of motion to crunch, anchor feet, or do V-ups. Volume options: Cut reps in half (5-4-3-2-1 etc) or reduce total rounds to 7 rounds instead of 10. Target time cap of 25 minutes for scaled versions.

Scaling Explanation

Scale if unable to perform 10+ strict chair dips, 15+ sit-ups unbroken, or 5 burpees with good form when fresh. Prioritize full range of motion and proper positioning over speed. Athletes should be able to maintain consistent movement standards throughout - scale if form deteriorates significantly after round 5. Scaled versions should still create moderate metabolic stress while allowing proper technique. Target RPE of 7-8/10 throughout.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and upper body pushing/core capacity. Expected time domain is 12-18 minutes. The descending rep scheme creates a steady but challenging pace that tests mental fortitude and ability to maintain output as fatigue accumulates. Primary challenge is maintaining quality movement patterns under increasing upper body and core fatigue.

Coach Insight

Break up the burpees early into sets of 3-4 to preserve quality. Chair dips should be broken at 60-70% of max set capacity - don't go to failure. For sit-ups, larger sets are possible early but plan to break into 3-4 sets by round 5. Quick transitions between movements are crucial. Common mistakes include rushing burpees leading to poor form, incomplete chair dip range of motion, and inefficient sit-up technique. Consider breaking burpees as 6-4, dips as 12-8, sit-ups as 18-12 in middle rounds.

Benchmark Notes

This workout follows a descending rep scheme similar to Annie (50-40-30-20-10) but with three movements and slightly lower total volume. Using Annie as our anchor: Movement breakdown: - Burpees: 55 total reps at 3-4s each = 165-220s - Chair Dips: 110 total reps at 1.5-2s each = 165-220s - Sit-ups: 165 total reps at 1-1.5s each = 165-248s Base time: 495-688s Fatigue considerations: - First 3 rounds: minimal fatigue (1.0x) - Middle rounds: moderate fatigue (1.1-1.2x) - Final rounds: higher fatigue but lower reps (1.2-1.3x) Transitions: 8-10 transitions between movements at 3-5s each = 24-50s Comparing to Annie anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s): - This workout has ~73% more total reps (330 vs 190) - But movements are generally simpler - Estimating 20% slower than Annie due to volume Final targets: L10 (Elite): 360-420s (6:00-7:00) L5 (Intermediate): 600-660s (10:00-11:00) L1 (Beginner): 1020-1080s (17:00-18:00)

Modality Profile

All three movements (Burpee, Chair Dip, Sit-Up) are bodyweight/gymnastics movements. Burpees and Sit-ups are classic bodyweight movements, while Chair Dips are a variation of gymnastics-based dips. With all movements falling under gymnastics, this workout is 100% G.

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