Workout Description

Why This Workout Is Very Hard

A 10-minute plank hold is already challenging, but the penalty movements create a brutal feedback loop. As fatigue sets in, athletes must break the plank more frequently, triggering more burpees/push-ups/pistols, which further exhausts the core and shoulders, forcing more plank breaks. The pistols add significant skill demand under fatigue. This compound effect makes the workout increasingly difficult as time progresses.

Benchmark Times for Living Room Mash 6

• Elite: <4:00
• Advanced: 6:00-8:00
• Intermediate: 10:00-12:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Extended isometric core endurance combined with high-volume bodyweight movements tests local muscular stamina extensively, particularly in shoulders and core.
• Endurance (7/10): The 10-minute plank hold requires significant cardiovascular endurance, especially when combined with the penalty movements that spike heart rate during rest breaks.
• Flexibility (6/10): Pistol squats demand significant ankle, hip, and posterior chain mobility. Hand release push-ups require good shoulder extension.
• Power (4/10): Burpees and the explosive portion of pistols require power, but the workout emphasizes endurance over explosive output.
• Strength (3/10): While pistols require good unilateral strength, movements are primarily bodyweight-focused and test endurance over maximal strength.
• Speed (3/10): Workout pace is dictated more by accumulated fatigue than movement cycling speed. Rest breaks create natural pauses.

Movements

• Hand Release Push-Up
• Plank Hold
• Burpee
• Pistol Squat

Scaling Options

Plank hold: Drop to knees, reduce time cap to 5-7 minutes, or break into sets with programmed rest. Burpees: Step-out version or remove push-up. Hand release push-ups: Perform from knees or incline position. Pistols: Box pistols, TRX-assisted, or air squats. Consider reducing punishment round reps (3-4-5 vs 4-6-8).

Scaling Explanation

Scale if unable to hold proper plank for 2+ minutes, perform 5+ hand release push-ups with good form, or do 3+ pistols per leg unassisted. Priority is maintaining quality positions throughout - reduce volume or intensity to enable this. Target is completing at least 7 minutes of accumulated plank hold time with no more than 6-8 punishment rounds. Scale to preserve intended stimulus of long isometric hold with brief intense work intervals.

Intended Stimulus

Long-duration isometric endurance test with glycolytic punishment intervals. Primary focus is mental toughness and core stabilization capacity over 10 minutes. Secondary metabolic stress from high-skill movements during rest breaks. Tests ability to maintain midline control under accumulating fatigue.

Coach Insight

Start with perfect plank position - shoulders stacked over elbows, straight line from head to heels. Break plank hold into strategic intervals (e.g. 60-90 seconds) before form deteriorates. Minimize transition time in punishment rounds. For pistols, alternate legs each rep to allow brief recovery. Expect 4-6 punishment rounds for experienced athletes. Track total accumulated hold time as benchmark.

Benchmark Notes

This is a unique endurance-based workout where the goal is to hold a plank for 10 minutes (600 seconds), with penalty movements whenever rest is needed. Analysis approach: 1. Base plank capacity: - Elite (L10): Can hold 5-8 min unbroken - Intermediate (L5): Can hold 2-3 min unbroken - Beginner (L1): Can hold 30-60 sec unbroken 2. Penalty movement times (fresh): - Burpees: 4 reps × 3.5 sec = 14 sec - Hand Release Push-Ups: 6 reps × 2 sec = 12 sec - Alternating Pistols: 8 reps × 2.5 sec = 20 sec Total penalty circuit: ~46 sec + transitions = ~60 sec 3. Expected breakdown pattern: - L10: 1-2 breaks (2-3 penalty rounds) - L5: 4-5 breaks (5-6 penalty rounds) - L1: 8-10 breaks (9-11 penalty rounds) 4. Total time calculation: - L10: ~240-300 sec (4-5 min) - L5: ~720 sec (12 min) - L1: ~1800 sec (30 min) This workout has elements similar to static hold tests like max handstand hold, but with the unique aspect of penalty movements. The penalty circuit creates a compound fatigue effect that makes each subsequent plank hold more challenging. Final targets: Male: L10: 240-300 seconds (4-5 minutes) L5: 720 seconds (12 minutes) L1: 1800 seconds (30 minutes) Female: L10: 300-360 seconds (5-6 minutes) L5: 840 seconds (14 minutes) L1: 2100 seconds (35 minutes)

Modality Profile

All movements are gymnastics/bodyweight: Plank Hold (static bodyweight hold), Burpee (bodyweight movement), Hand-Release Push-Up (bodyweight push movement), Pistol Squat (unweighted single-leg squat). No monostructural cardio or weighted movements present.

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