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
10, 8, 6, 4, 2
Bench Press (80kg)
Squat Clean (80kg)
Rest 5 Minutes
Bench Press (70kg)
Power Clean (90kg)
Rest 5 Minutes
Bench Press (60kg)
Deadlift (100kg)
*Weights are shown as an example, you should choose weights appropriate for you, the weight should decrease each round of the Bench Press and increase on the cleans and deadlift*
Part 1
10, 8, 6, 4, 2
Bench Press (80kg)
Squat Clean (80kg)
Each part of this workout is very similar, the rep scheme is 10 - 8 - 6 - 4 - 2 and it always starts with bench press followed by a complex olympic movement in the first round, a less complex movement in the second round and then a deadlift in the final round.
As you will be doing both a lot of volume of bench press and pulling from the floor, you should think about this in the workout, dont over do it in the first part and pay for it in the last part but at the same time, remember that the bench press weight is decreasing and the second movement is getting less complex so the workouts should be easier but with higher fatigue.
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, and as a bonus, you could use the weight you achieved as a score also.
Workout
10, 8, 6, 4, 2
Bench Press (80kg)
Squat Clean (80kg)
Rest 5 Minutes
Bench Press (70kg)
Power Clean (90kg)
Rest 5 Minutes
Bench Press (60kg)
Deadlift (100kg)
