MASHUP
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
5 Rounds For Time (RFT)
6 Squat Cleans
12 Box Jumps
Rest 5 Minutes
10 RFT
Strict Cindy
(5 Strict Pull-ups, 10 Push-ups, 15 Air Squats)
Rest 5 Minutes
5 RFT
10 Deadlifts
5 Burpees over Bar
Part 1
5 Rounds For Time (RFT)
6 Squat Cleans
12 Box Jumps
This is a Rounds For Time style workout where you have to complete 5 rounds of the workout as fast as possible.
The first movement is an olympic lift, a high skill movement which can become dificult to perform when fatigued or when you are breathing very heavily, it may be worth going slighly slower and taking micro breaks to help this section.
The Second movement is a simple explosive movement, the best way to approach these is to go at a consistent pace and ensure you will make the height and get sucessful reps.
Part 2
10 RFT
Strict Cindy
(5 Strict Pull-ups, 10 Push-ups, 15 Air Squats)
Strict Cindy is a variation on the origional cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) where the initial pull-ups have to be performed strict. This adds a new element to the workout as these can become a failure point.
When working through this you should think about your strengths and weaknesses in these movements, if you are weak at the pull-ups or push-ups then you should take them steady and rest little and often, you dont want to blow on a movement and have to take big rests.
You should aim for around 1min per round on these if possible
Part 3
5 RFT
10 Deadlifts
5 Burpees over Bar
This again is a Rounds For Time workout, the main focus of this is to keep a steady pace and keep moving, try not to break for long if at all on the deadlifts and then keep the burpees moving and you should fly through this.
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 and a score for each individual time.
5 Rounds For Time (RFT)
6 Squat Cleans
12 Box Jumps
Rest 5 Minutes
10 RFT
Strict Cindy
(5 Strict Pull-ups, 10 Push-ups, 15 Air Squats)
Rest 5 Minutes
5 RFT
10 Deadlifts
5 Burpees over Bar
