Workout Description

Why This Workout Is Hard

This is a long, high-volume chipper with substantial upper-body demand and sustained cardio. Expect 40–55 minutes for most, with 150+ strict reps across ring dips and pull-ups plus 150 light odd-object slams layered between two row/run sandwiches. Complexity is moderate, density is modest due to duration, but cumulative fatigue, grip, and pressing endurance elevate overall challenge.

Benchmark Times for Beowulf

• Elite: <32:00
• Advanced: 35:00-38:00
• Intermediate: 41:00-45:00
• Beginner: >75:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two long rows and two runs bookend a high-volume middle; pacing aerobic output for 40+ minutes is the primary limiter for most athletes.
• Stamina (9/10): 50 ring dips, 100 pull-ups, and 150 ball slams demand sustained upper-body and midline stamina with minimal rest between sets.
• Power (4/10): Ball slams have an explosive element, but the long time domain keeps output submaximal overall.
• Speed (3/10): Pacing and consistent cycling matter more than sprint speed; brief transitions and steady sets beat aggressive sprints.
• Strength (2/10): No heavy loads; bodyweight and light odd-object work prioritize volume over maximal force production.
• Flexibility (2/10): Standard ranges of motion for dips, pull-ups, and slams; no extreme mobility positions required.

Scaling Options

Scale to: Beginner — Row 800m/Run 600m, 30 Box/Bench Dips, 60 Ring Rows, 100 Ball Slams (10–15 lb) • Intermediate — full distances, 35 Band-Assisted Ring Dips, 75 Jumping/Kipping Pull-Ups, 120 Ball Slams (15–20 lb) • Time — 45:00 cap, then reduce remaining reps 1:1 to finish.

Scaling Explanation

These options reduce upper-body volume and loading while preserving the long, steady cardio stimulus and overall chipper structure.

Intended Stimulus

A steady, grinding effort with controlled breathing from start to finish. Row and run at conversational pace, then chip away at ring dips and pull-ups in small, sustainable sets. Keep ball slams unbroken or with very short pauses. The goal is non-stop forward progress without long breaks or red-lining.

Coach Insight

Pace the monostructural work at 70–80% effort to save arms for ring dips and pull-ups. Break upper-body movements early—think sets of 3–8 with short, consistent rests. The ONE tip: protect your grip and triceps by staying ahead of failure. Common mistakes: opening with big sets on dips or pull-ups, and rowing too hard early.

Benchmark Notes

Times reflect a broad range from beginner to elite. If you can hold steady rowing/running paces, manage small sets on ring dips and pull-ups, and keep moving on ball slams, you’ll land near the middle tiers. Advanced athletes finish near 32–36 minutes; beginners may exceed 60 minutes.

Modality Profile

About 40% of time comes from rowing and running. Roughly 36% is gymnastics (ring dips and pull-ups) that taxes pressing and grip. The remaining 24% is light odd-object work from ball slams. Time allocation may shift based on athlete capacity in upper-body stamina.

Similar Workouts to Beowulf

If you enjoy Beowulf, you might also like these similar CrossFit WODs:

• Fatal 40 (92% similar) - For Time 40 Wall Ball Shots (20/14 lb) 40 Hang Cleans (95/65 lb) 40 Pull-Ups 40 Deadlifts (95/65 lb)...
• Beana (89% similar) - AMRAP in 42 minutes 35 calorie Air Bike 29 Air Squats 17 Push-Ups 9 Burpees 7 Sit-Ups 3 Pull-Ups...
• Assault Downhill (89% similar) - AMRAP in 30 minutes 30 calorie Assault Air Bike 24 Ground-to-Overheads (45/25 lb) 18 Knees-to-Elbows...
• Patton (88% similar) - For time: 25 Deadlifts (155/105 lb) 400 meter Run 10 Strict Pull-Ups 10 Clean and Jerks (155/105 lb)...
• Ruck (88% similar) - For Time 6000 meter Ruck Run Male and Female: 20-30-40-50 lb, increasing each lap Time Cap: 40 min...
• Heath (88% similar) - For time: 1 mile Medicine Ball Run (20/14 lb) Then, 2 rounds of: 39 Front Squats (95/65 lb) 39 Pull...
• Da Bauer (88% similar) - 2 Rounds for Time 53 Burpees 18 Kettlebell Swings (53/35 lb) 100 calorie Row 13 Thrusters (95/65 lb)...
• Detective Familia (88% similar) - For Time Buy-In: 73 calorie Row Then, 12 Rounds of: 7 Thrusters (115/75 lb) 5 Bar Facing Burpees 17...

These WODs similar to Beowulf share comparable training demands, time domains, and movement patterns.