Workout Description

Why This Workout Is Very Hard

This workout combines extreme bodyweight volume (450 total reps) with particularly challenging movement sequencing. The burpees-to-push-ups combination creates severe upper body fatigue early, then the 250 air squats create leg fatigue before having to return to push-ups and burpees. The continuous nature with no built-in rest and movement interference makes this a brutal test of muscular endurance and mental fortitude.

Benchmark Times for Living Room Mash 96

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 450 total reps across pushing and squatting movements creates extreme muscular endurance demands, particularly in the shoulders, chest, and legs.
• Endurance (8/10): High-volume bodyweight movements performed continuously create significant cardiovascular demand, especially with burpees bookending the workout and taxing breathing patterns throughout.
• Speed (7/10): Quick transitions and maintaining a fast cycle rate on bodyweight movements is crucial for a good time.
• Flexibility (3/10): Basic mobility needed for full-depth squats and burpee positions, but no extreme ranges of motion required.
• Power (3/10): Burpees have a power component in the stand-up, but fatigue will make this more endurance-focused as the workout progresses.
• Strength (2/10): While push-ups and burpees require relative strength, the workout tests endurance rather than maximal force production.

Movements

• Push-Up
• Air Squat
• Burpee

Scaling Options

Level 1: Reduce total reps by 40% (30/30/150/30/30). Level 2: Elevate push-ups on box/bench, step-out burpees instead of jumping, reduce depth of air squats if mobility limited. Level 3: Wall push-ups, walking burpees (no push-up), bodyweight squats to target height. For all levels: Insert 1-2 minute rest periods between movements if needed to maintain proper form.

Scaling Explanation

Scale if unable to perform 15+ push-ups unbroken when fresh or if burpees take longer than 3 seconds each. Priority is maintaining consistent movement standards throughout - better to scale early than have form deteriorate. Target completion time is sub-25 minutes. Athletes should be able to keep moving with minimal breaks longer than 30 seconds. Scale to maintain intensity while allowing proper range of motion on all movements.

Intended Stimulus

Moderate-to-long duration glycolytic/oxidative workout targeting muscular endurance and mental toughness. Time domain is 15-25 minutes. Primary challenge is maintaining consistent output across high-volume bodyweight movements while managing upper body fatigue from the push-ups and full-body exhaustion from burpees.

Coach Insight

Break up the burpees early (sets of 10) to avoid redlining. Push-ups should be broken into sets of 10-15 while fresh, dropping to sets of 5 on the second round. Air squats can be done in larger sets (25-50) but establish a sustainable rhythm. The second round of push-ups and burpees will be significantly harder - plan for smaller sets. Keep transitions under 10 seconds. Common mistake is going too fast on first round of burpees leading to severe drop-off later.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, air squats) but with a modified rep scheme and movement selection. Analysis: 1. Movement breakdown (fresh state): - Burpees (50): 3.5s × 50 = 175s - Push-ups (50): 1.25s × 50 = 62.5s - Air Squats (250): 1.25s × 250 = 312.5s - Push-ups (50): 1.5s × 50 = 75s (fatigue multiplier) - Burpees (50): 4s × 50 = 200s (fatigue multiplier) 2. Base time: 825s 3. Fatigue considerations: - Push-ups after burpees: +20% - Air squats high volume: Breaking into sets of 25-50 - Second push-up set after 250 squats: +25% - Final burpees heavily fatigued: +15% 4. Transitions and rest: - 4 movement transitions: 4 × 5s = 20s (elite) - Set breaks for air squats: ~60s total 5. Comparing to Angie benchmark: - Angie L10 is 900-1080s (men) - This workout has similar volume but more demanding movements (burpees) - Total rep count slightly higher (450 vs 400) Final targets: Men: L10: 840-900s (14:00-15:00) L5: 1200s (20:00) L1: 1800s (30:00) Women: L10: 1020-1080s (17:00-18:00) L5: 1380s (23:00) L1: 1980s (33:00) Women's times adjusted +20% due to upper body demands of burpees and push-ups.

Modality Profile

All three movements (Air Squat, Burpee, Push-Up) are bodyweight/gymnastics movements. Air Squats and Push-Ups are classic bodyweight exercises, while Burpees are a compound bodyweight movement. With all movements falling under gymnastics category, the workout is 100% G.

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