Workout Description

Why This Workout Is Hard

While the dumbbells are relatively light, the Goddessmaker complex requires significant coordination, core stability, and unbroken execution through multiple planes of movement. The 200m runs prevent full recovery between rounds. The 2-minute rest between sets helps, but 48 total complexes plus 1200m of running will create substantial accumulated fatigue over ~20-25 minutes. Most athletes will struggle maintaining form and pace in later rounds.

Benchmark Times for Goddessmaker

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The Goddessmaker complex tests muscular endurance through multiple movement patterns. Upper body, core, and legs must maintain output across rounds.
• Endurance (7/10): Six rounds of complex dumbbell movements combined with 200m runs creates sustained cardiovascular demand. The 2-minute rest prevents maximal aerobic stress.
• Flexibility (6/10): Overhead lunges, front squats, and plank positions require good shoulder, hip, and ankle mobility throughout the complex.
• Speed (5/10): Transitions between movements within the complex must be efficient, but the 200m runs provide natural pacing breaks.
• Strength (4/10): Moderate dumbbell loads challenge strength, particularly in the push-up rows and overhead positions, but weight is submaximal for most movements.
• Power (3/10): While the clean and push press have power elements, the complex nature emphasizes control over explosiveness.

Movements

• Dumbbell Clean
• Front Squat
• Push Press
• Overhead Lunge
• Run

Scaling Options

Level 1: Reduce weight to 25/15 lbs, maintain movement pattern. Level 2: Substitute DB push-ups with regular push-ups, reduce to 4-5 rounds. Level 3: Break Goddessmaker into smaller chunks with rest, reduce run to 100m. For all levels: Scale weight if unable to maintain overhead control or if front rack position is compromised. Consider reducing to 4 rounds if time cap approaching 25 minutes.

Scaling Explanation

Scale if unable to perform 3 unbroken Goddessmaker complexes with proposed weight or if push-ups/rows show significant form breakdown. Priority is maintaining proper movement patterns through full range of motion, especially during overhead and unilateral movements. Target completion time is 15-20 minutes - scale load or volume if significantly exceeding this range. Athletes should feel challenged but able to maintain proper mechanics throughout.

Intended Stimulus

Moderate-length glycolytic workout (15-20 minutes) with oxidative elements from the runs. Primary challenge is maintaining complex dumbbell movement patterns under fatigue while managing grip endurance. The 2-minute rest creates two distinct efforts, allowing higher intensity across all rounds.

Coach Insight

Break up the Goddessmakers into 2-3 sets early to preserve grip strength. Keep runs at 80% effort - they're active recovery. Maintain unbroken flow within each Goddessmaker complex but rest briefly between reps. Watch form deterioration on push-ups and rows as fatigue sets in. Drop DBs between complexes to reset grip. Aim for consistent round times rather than sprinting early rounds.

Benchmark Notes

Breaking down the Goddessmaker complex: - DB Push-Up: 2s - Plank Rows (2): 4s - DB Clean: 2s - Front Squat: 2s - Push Press: 2s - OH Reverse Lunges (2): 4s Total per complex: ~16s fresh Per round analysis: - 8 Goddessmakers: 8 × 16s = 128s - 200m Run: ~35s - Transitions: ~5s Base round time: ~168s Fatigue multipliers: R1-2: 1.0x (168s) R3-4: 1.2x (202s) R5-6: 1.3x (218s) Total work time: ~1124s base Subtract 2min rest: -120s Projected elite time: ~1004s Using Helen (3 rounds run + KB + pull-ups) as anchor since it's also a run + complex movement pattern workout. Helen L10 is 450-510s for men, 510-570s for women. This workout is ~2x the volume with more complex movements, so doubling the time domains and adjusting up 10% for complexity. Final targets: Men: L10: 8:00-9:00 L5: 12:00-13:00 L1: 18:00-20:00 Women: L10: 10:00-11:00 L5: 14:00-15:00 L1: 20:00-22:00

Modality Profile

Of the 7 movements: 6 are weightlifting (Dumbbell Push Up, Dumbbell Plank Row, Dumbbell Clean, Front Squat, Push Press, Overhead Lunge) since they involve external load, and 1 is monostructural (Run). No pure bodyweight/gymnastics movements.