Intro To Our Mashup Series
Intro
Workout mashups have become a popular way to get a good amount of fitness into a limited time with minimal messing around.
The basis of them is to start a running clock before the workout and not stop until the end of the final workout, built into it will be a forced rest period. This format will help remove any wasted time in between workouts and also push you hard.
What?
A combination of 3 workout with programmed rest times to complete in 1 go, all during the same running clock
21-15-9
Wall Balls
Burpees
Rest 5 Minutes
5 Minute Amrap
10 Box Step Ups
10 Lunges
10 Air Squats
Rest 5 Minutes
5 Rft
10 Db Snatch
15 Pushups
Part 1
21-15-9
Wall Balls
Burpees
Holy shoulders, this quick workout is going to smash your shoulders, if done at full speed, not only will you be breathing super hard but your shoulders will be on fire! Try to control the burn on the burpees and move smooth and steady through them and aim to do the wall balls unbroken.
Part 2
5 Minute AMRAP
10 Box Step Ups
10 Lunges
10 Air Squats
On this one we shift the burn to the legs. After the 5 min rest time you should have recovered from the first part and be ready to hit this one hard.
To maximise this workout you want to set a sustainable pace from the start, if you go out too hot you will over fatigue and slow down massively, what you need to aim for is slow and steady.
Part 3
5 RFT
10 DB Snatch
15 Push ups
After another quick 5 minutes rest you will finish with a quick and easy 5 rounds of dumbbell snatch and push ups. Although this is unlikely to be a gassy workout it will likely tap into that shoulder fatigue from part 1 and when your arms get pumped it will make your DB snatch slightly harder. Aim to finish strong with this workout as after it… you are finished!
Scoring And Repeatability
If you are looking to be able to score this to retest in the future or just to prove you beat all your mates, it can be scored in a few ways.
The most common is with an overall time and then the Amrap scored separately.
Workout
21-15-9
Wall Balls
Burpees
Rest 5 Minutes
5 Minute Amrap
10 Box Step Ups
10 Lunges
10 Air Squats
Rest 5 Minutes
5 Rft
10 Db Snatch
15 Pushups
