Workout Description

Why This Workout Is Medium

While the dumbbell weight is moderate and movements are fundamental, the descending rep scheme (21-15-9) with beastmakers creates manageable fatigue accumulation. The hang power cleans allow some momentum assistance, and beastmakers provide brief recovery between higher-volume sets. Total volume is reasonable (~45 reps each movement), and the structure prevents complete muscular failure. Most average CrossFitters can complete as prescribed with appropriate pacing.

Benchmark Times for DEEP END

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of 45 hang power cleans plus 15 beastmakers will severely test grip strength endurance and posterior chain stamina.
• Power (8/10): Hang power cleans are explosive hip extension movements, and beastmakers require powerful overhead pressing combined with core stability demands.
• Flexibility (7/10): Hang power cleans demand good hip, ankle, and shoulder mobility, while beastmakers require significant overhead and thoracic spine flexibility.
• Speed (7/10): The descending ladder format encourages fast cycling between movements with minimal rest, demanding quick transitions and sustained pace.
• Endurance (6/10): The for-time format with moderate total volume creates significant cardiovascular demand, especially as grip fatigue accumulates across the descending ladder.
• Strength (6/10): Moderate dumbbell loads (50/35) require significant strength for power cleans and the demanding beastmaker movement pattern throughout multiple rounds.

Movements

• Beastmaker

Benchmark Notes

This workout follows a 21-15-9 descending rep scheme with two movements: Hang DB Power Cleans and Beastmakers (burpee + DB clean + DB thruster). I'll use Fran as the primary anchor since it shares the exact same rep scheme (21-15-9) and similar movement complexity. Fran anchors: L10 120-140s, L5 320-360s, L1 540-660s. Movement Analysis: - Hang DB Power Cleans (50/35): 2-3 sec per rep when fresh, similar to barbell cleans but slightly faster due to lighter load - Beastmakers (50/35): Complex movement combining burpee + DB clean + DB thruster, approximately 6-8 sec per rep when fresh Round-by-round breakdown: Round 1 (21 cleans + 7 beastmakers): 21×2.5s + 7×7s = 52.5s + 49s = 101.5s + 10s transitions = 111.5s Round 2 (15 cleans + 5 beastmakers): 15×2.8s + 5×7.5s = 42s + 37.5s = 79.5s + 8s transitions = 87.5s (fatigue factor 1.1x) Round 3 (9 cleans + 3 beastmakers): 9×3s + 3×8s = 27s + 24s = 51s + 6s transitions = 57s (fatigue factor 1.2x) Total fresh time estimate: ~256s for elite athletes Comparing to Fran (21-15-9 Thruster 95/65 + Pull-Up): - Fran L10: 120-140s - This workout is significantly more demanding due to Beastmakers being much more complex and time-consuming than pull-ups - The DB cleans are lighter than Fran thrusters but similar complexity - Expect roughly 2x the time of Fran due to Beastmaker complexity Adjusted benchmarks based on 2x Fran scaling: L10: 240-280s (using 270s as target) L5: 400-440s (using 420s as target) L1: 660-720s (using 720s as target) Final targets: L10: 270s, L5: 420s, L1: 720s

Modality Profile

Two movements: Hang Dumbbell Power Clean (Weightlifting - external load) and Beastmaker (Gymnastics - bodyweight grip strength training). Equal split between Gymnastics and Weightlifting modalities.