Workout Description

Why This Workout Is Hard

This workout combines three demanding elements with no built-in rest. The 1K row creates significant leg and cardiovascular fatigue before moving to 50 heavy kettlebell swings, which will tax the posterior chain and grip. The burpees over the rower finish with athletes already compromised from the previous movements. The continuous nature prevents recovery, and the combination of high volume with moderate-heavy loading will require scaling for many average CrossFitters.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Fifty Beastmakers plus thirty burpees will severely test upper body pulling stamina and full-body muscular endurance capacity.
• Endurance (8/10): The 1K row combined with high-volume bodyweight movements creates significant cardiovascular demand with minimal rest between elements.
• Speed (6/10): Fast transitions between rowing, Beastmakers, and burpees are crucial, with minimal rest creating time pressure throughout.
• Strength (4/10): Beastmakers require moderate pulling strength, while burpees and rowing demand relative bodyweight strength throughout the movement pattern.
• Flexibility (3/10): Burpees over rower require hip mobility and overhead reach, while Beastmakers demand shoulder and thoracic spine flexibility.
• Power (3/10): Burpees have explosive components in the jump, and rowing requires some power output, but sustained effort dominates.

Movements

• Row
• Beastmaker
• Burpee

Benchmark Notes

This workout consists of 1000m row, 50 Beastmakers (dumbbell snatches 50/35), and 30 burpees over the back of the rower. I'll use Jackie as the primary anchor since it has identical structure: 1000m row, 50 thrusters 45/35, 30 pull-ups with times of L10: 310-340s, L5: 420-480s, L1: 600-720s. Movement breakdown: 1000m row takes 195-270s fresh. Beastmakers (DB snatches 50/35) are heavier than Jackie's thrusters (45/35) - the 5-10lb increase adds ~15-20% time, so 50 reps take 100-140s vs Jackie's 75-100s for thrusters. 30 burpees over rower take 90-120s vs Jackie's 30 pull-ups at 30-60s - burpees are significantly more demanding. Transitions: row to DB snatches (10-15s), DB snatches to burpees (5-10s). Total estimated times: Elite 195+110+90+15 = 410s, but burpees create more fatigue than pull-ups, so adjusting upward. Intermediate: 240+120+105+20 = 485s. Novice: 270+140+120+25 = 555s. Comparing to Jackie anchor and adjusting for heavier DB load and more demanding burpees: L10: 300-330s, L5: 480s, L1: 720s. Final targets - L10: 315s, L5: 480s, L1: 720s.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Beastmaker (weighted external load), and Burpee (bodyweight gymnastics). Equal distribution with slight rounding adjustment.