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Assassin Blog

Mashup

by MICHAEL WALTERS 10 Jun 2022 0 Comments

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


Amrap 7
25 Sit-Ups
15 Cal C2 Bike

Rest 5

5 RFT
10 Dumbbell Clean (2x22.5/15)
10 Dumbbell Shoulder to Overhead (2x22.5/15)

Rest 5,

6RFT
5 Pull-Ups
10 Press-Ups
15 Air Squats


Part 1

Amrap 7
25 Sit-Ups
15 Cal C2 Bike

This part in summary… can you breath hard while doing sit-ups? 

When you get into full flow of this workout you will need to be breathing heavy and trying to do sit-ups quickly, it will be fun 


Part 2

5 RFT
10 Dumbbell Clean
10 Dumbbell Shoulder to Overhead

After a nice 5 minute rest you will be faced with a grip and shoulder killer. In this section you only want to be putting the dumbbells down between rounds, putting them down mid set of dumbbell shoulder to overhead will mean you have more work to do. Less breaks means less work… good luck! 


Part 3

6RFT
5 Pull-Ups
10 Press-Ups
15 Air Squats

To finish on today we have 6 fast rounds of cindy, simple but effective, try to focus on fast transitions


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 two ways.

You will have a score for overall time, and also number of reps completed in part 1

Workout

Amrap 7
25 Sit-Ups
15 Cal C2 Bike

Rest 5 Minutes

5 RFT
10 Dumbbell Clean (2x22.5/15)
10 Dumbbell Shoulder to Overhead (2x22.5/15)

Rest 5 Minutes

6RFT
5 Pull-Ups
10 Press-Ups
15 Air Squats

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