Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the high total volume (420 reps) combined with the descending rep scheme creates significant metabolic fatigue. The burpees over object particularly tax the system when performed between high-rep sit-ups and jumping squats. The average athlete will struggle with pacing and likely hit a wall around the 42-rep round, taking 15-20 minutes to complete.

Benchmark Times for Living Room Mash 10

• 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 (9/10): Extremely high volume of repetitive movements, especially core work with sit-ups and leg endurance from jumping squats and burpees.
• Endurance (8/10): High-volume descending rep scheme with continuous movement creates significant cardiovascular demand. The combination of burpees and jumping squats particularly challenges aerobic capacity.
• Speed (7/10): Fast transitions and quick movement cycling are crucial for success. The descending rep scheme allows for increased speed as fatigue builds.
• Power (4/10): Jumping squats and burpees over object require some explosive output, but fatigue will limit power expression as volume accumulates.
• Flexibility (3/10): Basic mobility needed for burpees and squats. Hip flexion for sit-ups and squat depth require moderate but not extreme range of motion.
• Strength (1/10): Purely bodyweight movements with no external load. Strength demands are minimal compared to endurance requirements.

Movements

• Jumping Squat
• Burpee
• Sit-Up

Scaling Options

Reduce total volume by starting at 54 or 42 reps for beginners. For sit-ups, scale to crunches or V-ups if needed. Replace burpees over object with regular burpees or step-over burpees. Scale jumping squats to air squats or reduce range of motion. Can also modify to 54-42-30-18 across all movements or implement a 25-minute time cap. For advanced athletes, add weight vest or increase object height for burpees.

Scaling Explanation

Scale if unable to maintain proper form on sit-ups after 30 reps, if burpees become sloppy, or if jumping squats lose power/range. Priority is maintaining consistent movement standards throughout - better to scale early than compromise form. Target completion time is 12-18 minutes at moderate-high intensity. Athletes should be able to keep moving with minimal extended breaks. Scale to preserve intended stimulus of sustained effort rather than becoming a drawn-out endurance piece.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on muscular endurance and stamina through high-volume bodyweight movements. The descending rep scheme creates a sustained burn while testing mental fortitude through large sets early on. Core and posterior chain endurance are heavily taxed.

Coach Insight

Break up the initial 66-rep sets strategically - consider sets of 20-25 with brief shakes. Burpees will be the limiting factor in later rounds, so keep transitions quick and maintain steady rhythm. For sit-ups, anchor feet well and maintain hollow body position. On jumping squats, control descent to save legs. Common mistake is going too fast in first round - aim for 85% effort initially. Consider breaking sit-ups 25-21-20, burpees 12-11-10, jumping squats 22-22-22 in first round.

Benchmark Notes

This workout is most similar to Annie (50-40-30-20-10 double-unders + sit-ups) in volume and movement pattern, but with higher total reps and an additional movement. Let's break it down: 1. Total volume: - Sit-ups: 210 reps (vs 150 in Annie) - Burpees: 105 reps - Jumping Squats: 210 reps 2. Movement timing: - Sit-ups: 1.5 sec/rep fresh, increasing with fatigue - Burpees: 3.5 sec/rep - Jumping Squats: 1.5 sec/rep 3. Set breakdown analysis: 66 reps: Break into 25-25-16 54 reps: Break into 20-20-14 42 reps: Break into 15-15-12 30 reps: Break into 15-15 18 reps: Unbroken 4. Annie anchor points: L10: 300-360 sec L5: 480-600 sec L1: 780-960 sec This workout has about 40% more total volume than Annie and includes burpees which are significantly more taxing than double-unders. Therefore, we should scale the Annie benchmarks up by approximately 50-60% to account for the increased volume and intensity. Final targets: L10 (Elite): 360-420 seconds (6:00-7:00) L5 (Intermediate): 600-660 seconds (10:00-11:00) L1 (Beginner): 900-1080 seconds (15:00-18:00)

Modality Profile

All three movements (Sit-Up, Burpee, Jumping Squat) are bodyweight/gymnastics movements. Sit-ups and burpees are classic gymnastics movements, and jumping squats are a plyometric bodyweight movement. With all movements falling under gymnastics, this workout is 100% G.

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