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Assassin Blog

Mashup

by Adam Roberts 29 Jul 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 2 workout with programmed rest times to complete in 1 go, all during the same running clock


10 RFT
30 Double Unders (DU)
10 Burpees

Rest 5 Minutes

10RFT
15 Deadlifts (DL)  (70/50kg)
5 Hang Power Cleans (HPC)  (70/50kg)


Part 1

10 RFT
30 DU
10 Burpees

This part in summary… Gassy Gassy Gassy

This is going to be hard on your shoulders and lungs. You should aim to go at a steady pace that you know you can hold, if you go to fast to start you will end up missing some DU or having to break more than you should.


Part 2

10RFT
15 Deadlifts (DL)  (70/50kg)
5 Hang Power Cleans (HPC)  (70/50kg)

This will get grippy and be half on your back, keep form and rest when needed. Stronger athletes might be able to do 14 DL change grip and do 1 DL into 5 HPC


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

Workout

10 RFT
30 Double Unders (DU)
10 Burpees

Rest 5 Minutes

10RFT
15 Deadlifts (DL)  (70/50kg)
5 Hang Power Cleans (HPC)  (70/50kg)

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