Workout Description

Why This Workout Is Very Hard

While sit-ups are a basic movement, 1,000 reps represents extreme volume that creates severe core and hip flexor fatigue. The burpee/push-up/air squat triplets every 50 reps (20 total rounds) prevent sustained rhythm and force additional full-body work when already fatigued. This combination creates compounding fatigue across multiple muscle groups with minimal built-in recovery opportunities. Most athletes will require significant breaks and 30+ minutes to complete.

Benchmark Times for Living Room Mash 15

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of core work combined with regular upper body and leg endurance challenges tests muscular stamina extensively.
• Endurance (7/10): The extended duration and continuous nature of 1,000 sit-ups with burpee/push-up/squat intervals creates significant cardiovascular demand despite being primarily core work.
• Speed (4/10): Maintaining consistent pace on sit-ups and efficient transitions through the interval movements is important but not maximum speed.
• Flexibility (3/10): Basic hip flexion for sit-ups, shoulder mobility for push-ups, and squat mechanics required but nothing extreme.
• Strength (2/10): Bodyweight movements only, focusing on endurance rather than maximal strength output.
• Power (2/10): Burpees provide small power elements, but workout is primarily about sustained submaximal effort.

Movements

• Push-Up
• Air Squat
• Burpee
• Sit-Up

Scaling Options

Reduce total sit-ups to 500. Substitute V-ups or hollow rocks for standard sit-ups (2:1 ratio). For push-ups, scale to knees or incline. Air squats can be modified to box squats or squats to a target. Break the workout into 4 rounds of 250 sit-ups with prescribed movements every 25 reps. Cap workout at 45 minutes. Consider 10-minute rest periods between rounds for beginners.

Scaling Explanation

Scale if unable to maintain proper sit-up form for sets of 25+, or if push-ups break to singles in first round. Priority is maintaining core engagement and proper movement patterns throughout. Target completion time of 35-45 minutes for scaled versions. Athletes should feel local muscular fatigue in abs/hip flexors but avoid lower back strain. Scale volume to maintain intensity - better to do 500 good reps than 1,000 poor ones.

Intended Stimulus

Long-duration oxidative workout (30-45 minutes) with intermittent glycolytic bursts. Primary challenge is mental fortitude and trunk endurance. Tests ability to maintain core engagement and movement quality during high-volume bodyweight work with periodic metabolic spikes.

Coach Insight

Break 1,000 sit-ups into manageable sets (25-50 reps) to maintain quality. Keep a consistent tempo on sit-ups - avoid rushing early. The burpee/push-up/squat complex every 50 reps serves as both a rest from sit-ups and a metabolic spike. Track splits for each 250 reps to maintain pace. Focus on full range of motion: shoulders to ground on sit-ups, chest to deck on push-ups, below parallel on squats. Common mistake is poor hip flexor engagement leading to compensation.

Benchmark Notes

This workout is most similar to Angie (which has 100 reps each of 4 movements) but with 1000 sit-ups plus burpee/push-up/squat sets every 50 reps. Breakdown: - 1000 sit-ups = 10x sets of 100 with mini-chippers between - Each 50 reps requires: 5 burpees (15-20s), 10 push-ups (10-15s), 15 air squats (15-20s) - Total of 20 mini-sets of the auxiliary work Base calculation: - Fresh sit-ups: ~1 sec/rep = 1000 seconds base - Fatigue multiplier increases progressively: 1.0x, 1.1x, 1.2x, 1.3x, 1.4x for sets of 200 - 20 mini-chipper sets (~45 seconds each) = 900 seconds - Transitions between movements: ~5 seconds × 60 transitions = 300 seconds Comparing to Angie (which takes 15-18 min for L5 athletes), this should be about 15-20% slower due to higher volume and the interrupting sets. Final targets: Male: L10: 16:00 (960s) L5: 24:00 (1440s) L1: 40:00 (2400s) Female: L10: 17:30 (1050s) L5: 26:00 (1560s) L1: 44:00 (2640s)

Modality Profile

All four movements (Air Squat, Burpee, Push-Up, Sit-Up) are bodyweight/gymnastics movements. Air Squat is a bodyweight lower body movement, Burpee is a full-body gymnastics movement, Push-Up is an upper body gymnastics movement, and Sit-Up is a core gymnastics movement. With no monostructural cardio or weighted movements, this is 100% gymnastics.

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