Workout Description

Why This Workout Is Hard

While step-ups and bodyweight movements are individually manageable, the sheer volume (500 reps) creates significant leg fatigue. The every-50-reps structure provides some relief but also forces continued work when fatigued. For the average CrossFitter, this 30-45 minute grind combines local muscle endurance, core stability under fatigue, and mental toughness in a challenging but achievable package.

Benchmark Times for Living Room Mash 7

• Elite: <29:00
• Advanced: 31:00-33:00
• Intermediate: 36:00-39:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Extended duration step-up workout with consistent cardiovascular demand. The height of the box and volume creates significant aerobic challenge over 30+ minutes.
• Stamina (8/10): High volume of leg drive and hip extension, with supplementary bodyweight movements every 50 reps testing local muscular endurance.
• Flexibility (4/10): Step-ups require hip mobility and ankle dorsiflexion. Push-ups and arch-ups test shoulder and thoracic mobility.
• Strength (3/10): While box height creates some leg strength demand, movements are primarily bodyweight-based focusing on endurance over strength.
• Speed (3/10): Workout rewards consistent pacing over speed. Quick transitions help but aren't primary focus.
• Power (2/10): Minimal explosive demands. Success comes from maintaining steady, submaximal effort rather than power output.

Movements

• Step-Up
• Push-Up
• Sit-Up

Scaling Options

Height: Reduce box height to 20/16" or 16/12" based on mobility and strength. Movement substitutions: Step-downs instead of step-ups for those with balance issues, incline push-ups, modified sit-ups (anchored feet or partial ROM), superman holds instead of arch ups. Volume: Option to reduce to 300 total step-ups with same interval scheme (every 30 reps). Time cap of 45 minutes recommended for scaled versions.

Scaling Explanation

Scale if unable to maintain full hip extension at top of step-up, experiencing knee pain, or lacking core control for strict push-ups/sit-ups. Priority is maintaining steady movement with full range of motion rather than speed. Athletes should be able to perform 20+ step-ups unbroken at chosen height before attempting. Target completion time 30-45 minutes - if projected beyond this, reduce volume or height. Scale to preserve intended stimulus of steady state work with controlled bodyweight movements.

Intended Stimulus

Long-duration oxidative workout (30-45 minutes) with periodic anaerobic bursts. Primary challenge is mental fortitude and lower body endurance. The workout tests local muscular endurance in legs while maintaining core stability and upper body engagement through periodic bodyweight movements.

Coach Insight

Break step-ups into manageable sets of 10-15 reps per leg, alternating legs to prevent excessive fatigue. Keep core tight and maintain upright posture. Use arms for momentum but avoid excessive swinging. For the bodyweight movements, treat them as active recovery - controlled but efficient pace. Common mistakes: rushing early sets, not fully extending hip at top of step-up, bouncing off box. Consider tracking sets with poker chips or counter to maintain focus. Aim for consistent 2-3 minute segments between bodyweight breaks.

Benchmark Notes

This is a high-volume step-up workout with bodyweight accessory movements. Analysis approach: 1. Step-Ups (500 total): - Fresh pace: 3-4 sec/rep for first 100 - Middle pace: 4-5 sec/rep for next 200 - Fatigued pace: 5-6 sec/rep for final 200 - Total step-up time: ~2100-2400 sec for elite 2. Accessory movements every 50 reps (10 rounds): - 10 Push-Ups: 15-20 sec per round - 10 Sit-Ups: 15-20 sec per round - 10 Arch Ups: 15-20 sec per round - Transition time between movements: 5-10 sec - Total per round: ~60 sec - 10 rounds = ~600 sec Closest benchmark comparison is Angie (400 total reps of bodyweight movements) which takes 15-18 min for elite athletes. This workout has 500 step-ups plus 300 additional movements, suggesting approximately 25-30% longer duration. Final targets: Male L10: 29-31 min (1740-1860 sec) Male L5: 39-41 min (2340-2460 sec) Male L1: 58-62 min (3480-3720 sec) Female L10: 32-34 min (1920-2040 sec) Female L5: 43-45 min (2580-2700 sec) Female L1: 64-68 min (3840-4080 sec)

Modality Profile

All movements (Step-Up, Push-Up, Sit-Up, Arch Up) are bodyweight/gymnastics movements requiring no external load or cyclical cardio patterns. Step-Ups are considered gymnastics when unweighted. This makes it a pure gymnastics workout (100%).

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