Mashup
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
5 RFT
10 DB Cleans (22.5/15kg)
10 DB Thrusters (22.5/15kg)
Rest 5 Minutes
21-15-9
Power Clean (60/40kg)
Front Squat (60/40kg)
Rest 5 minutes
AMRAP 7
30 Double Unders
10 DB Snatch (22.5/15kg)
Part 1
5 RFT
10 DB Cleans (22.5/15kg)
10 DB Thrusters (22.5/15kg)
This part in summary… Grip and go
If you can limit the breaks to only on the cleans you will save a good chunk of energy on this, if you aren’t able to do sets of 10 thrusters at 22.5kg we would avise scaling down and choosing a weight where you can keep the pace up.
Part 2
21-15-9
Power Clean (60/40kg)
Front Squat (60/40kg)
The pirst part will have nicely pre-fatigued you for this next part. Similar to part 1, aim to only break on the power cleans in order to waste as little energy as possible
Part 3
AMRAP 7
30 Double Unders
10 DB Snatch (22.5/15kg)
This part will test your double unders and dumbbell snatch under heavy breathing, in reality this should be a constant working effort, keeping the double unders at a sustainable pace and just keeping contant with the dumbbell snatches and not rushing them or getting to out of breath
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 3
Workout
5 RFT
10 DB Cleans (22.5/15kg)
10 DB Thrusters (22.5/15kg)
Rest 5 Minutes
21-15-9
Power Clean (60/40kg)
Front Squat (60/40kg)
Rest 5 minutes
AMRAP 7
30 Double Unders
10 DB Snatch (22.5/15kg)
