Workout Description

Why This Workout Is Medium

This workout combines moderate loads (50/35 lbs) with continuous movement for 9 minutes. The farmer's carry will tax grip and core while the beastmakers (bent-over rows) target the posterior chain. While neither movement is technically complex, the continuous nature creates steady fatigue accumulation. The loads are manageable for average CrossFitters, and the 200ft carry provides brief active recovery between rowing sets. Most athletes can complete as prescribed with moderate scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Farmer's carries tax grip endurance while beastmakers challenge posterior chain and shoulder stamina through repeated lifting cycles.
• Endurance (7/10): Nine minutes of continuous work with heavy carries and ground-to-overhead movements creates significant cardiovascular demand and aerobic stress.
• Strength (6/10): Moderate loads of 50/35 lbs require meaningful strength for carries and overhead movements, though not maximal effort.
• Speed (5/10): AMRAP format rewards efficient transitions and steady pacing, though heavy carries naturally limit movement speed.
• Flexibility (4/10): Beastmakers demand hip hinge mobility and overhead range of motion, while carries require basic upright posture.
• Power (3/10): Beastmakers involve some explosive hip extension, but the moderate load and fatigue limit true power expression.

Movements

• Farmer Carry
• Beastmaker

Benchmark Notes

This 9-minute AMRAP combines 200ft farmer's carry (50/35 lbs) with 10 beastmakers (50/35 lbs). I'll analyze each movement and apply fatigue patterns. Farmer's Carry (200ft with 50/35 lbs): Fresh state estimate 45-60 seconds for elite, 60-90 seconds for intermediate, 90-120 seconds for novice. The moderate load allows for unbroken carries initially. Beastmakers (10 reps at 50/35 lbs): These are essentially dumbbell snatches alternating arms. Fresh estimate 20-25 seconds for elite, 25-35 seconds for intermediate, 35-50 seconds for novice. Round-by-round breakdown: Round 1 (fresh): Carry 45-60s + Beastmakers 20-25s + transition 5s = 70-90s total. Round 2: Carry 50-65s + Beastmakers 22-28s + transition 5s = 77-98s total. Round 3: Carry 55-75s + Beastmakers 25-32s + transition 5s = 85-112s total. Round 4: Carry 60-85s + Beastmakers 28-38s + transition 5s = 93-128s total. Round 5: Carry 70-100s + Beastmakers 32-45s + transition 5s = 107-150s total. Fatigue multipliers increase significantly due to grip fatigue from farmer's carries affecting beastmaker performance, and leg fatigue accumulating. Elite athletes complete 6-7 rounds, intermediate 4-5 rounds, novice 2-3 rounds. This workout has similarities to grip-intensive AMRAPs but lacks a direct anchor. Using general AMRAP patterns and accounting for the moderate loading and grip-intensive nature. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

Farmer Carry is a weighted external load movement (W), while Beastmaker is a bodyweight movement requiring grip strength and body positioning (G). Two modalities present results in 50/50 split.