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 workouts with programmed rest times to complete in 1 go, all during the same running clock
5 Rounds For Time (RFT)
15 Calories Concept 2 Row
15 Box Jumps
Rest 5 Minutes
5 RFT
12 Dumbbell Deadlift
6 Dumbbell Clean and Jerk
3 Dumbbell Devil Press
Rest 5 Minutes
21-15-9
Power Snatch
Burpees
Part 1
5 Rounds For Time (RFT)
15 Calories Concept 2 Row
15 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 a simple cardio movement, its very low skill but has a high cardiovascular demand, you should aim to keep a consistent pace and not go to hard and blow up.
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
5 RFT
12 Dumbbell Deadlift
6 Dumbbell Clean and Jerk
3 Dumbbell Devil Press
In this part you should try to take it steady and keep moving, the deadlift is not a movement that you will likely fail so you can work hard and look to do larger sets. On the clean and jerks you will need to be careful not to go to hard and risk failing the movement. Finally the devil press is a movement that sucks but you just have to keep plugging away and keep moving.
Part 3
21-15-9
Power Snatch
Burpees
This is a 21-15-9 workout, only 3 rounds and the reps decrease each round. The main focus of this is to keep a steady pace in the round of 21, pick the pace up in the 15s and then full send in the round of 9. 21 - 15 - 9 is mostly a sprint, hard effort for a short period of time.
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.
Workout
5 Rounds For Time (RFT)
15 Calories Concept 2 Row
15 Box Jumps
Rest 5 Minutes
5 RFT
12 Dumbbell Deadlift
6 Dumbbell Clean and Jerk
3 Dumbbell Devil Press
Rest 5 Minutes
21-15-9
Power Snatch
Burpees
