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Assassin Blog

MASHUP

by Adam Roberts 12 Aug 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 workouts with programmed rest times to complete in 1 go, all during the same running clock


100cal Concept 2 Bike


Rest 3 Minutes


50 Jump Lunge Sets

(1 set =  left jumping lunge, right jumping lunge, jump squat)


Rest 3 Minutes


100cal Concept 2 Bike


Part 1

100cal Concept 2 Bike


This is a simple section, set your bike erg to 100 calories and then complete the 100 calories as fast as possible


Part 2

50 Jump Lunge Sets

(1 set =  left jumping lunge, right jumping lunge, jump squat)


This will get savage on your legs, your best option is to get into a rhythm, rest before you need to and try to keep rests short and often

Part 3

100cal Concept 2 Bike


Just as in part 1, set your bike erg to 100 calories and then complete the 100 calories as fast as possible


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.

You will have a score for overall time, a score for each individual time and then you have a first 100cal bike time vs your last 100cal bike time.


If you want to be consistent, push the second bike hard and try to match your first time… good luck

Workout

 


100cal Concept 2 Bike


Rest 3 Minutes


50 Jump Lunge Sets

(1 set =  left jumping lunge, right jumping lunge, jump squat)


Rest 3 Minutes


100cal Concept 2 Bike

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