Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand (500m rows) with light-moderate strength movements. The 'Beastmaker' (likely a burpee variation) at 50/35lbs and reverse lunges create manageable loading. The structure allows natural rest between rowing and strength segments, preventing excessive fatigue accumulation. Total volume is reasonable - approximately 15-20 minutes for average athletes. While there's some grip and leg fatigue interaction, the weights and rep scheme keep this accessible for most CrossFitters without scaling.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of alternating lunges (20 total per round) combined with beastmakers over 10 rounds heavily taxes muscular endurance.
• Endurance (7/10): Three 500m rows plus continuous movement through 10 rounds creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (6/10): Beastmakers demand significant shoulder and thoracic mobility, while reverse lunges require good hip flexor and ankle range of motion.
• Speed (5/10): Steady pacing required through multiple rounds with transitions between rowing, lifting, and lunging creating moderate cycling demands.
• Strength (4/10): Moderate loading with 50/35 lb beastmakers and 53/35 lb lunges requires decent strength but not maximal effort.
• Power (3/10): Beastmakers have some explosive component from the ground, but overall workout emphasizes sustained effort over explosive power.

Movements

• Row
• Beastmaker
• Reverse Lunge

Benchmark Notes

This workout consists of 3 rounds of 500m row followed by 10 rounds of 1 Beastmaker (50/35) + 2 Alternating Reverse Lunges (53/35). Breaking down movement by movement: 500m Row takes 85-120 sec fresh, Beastmaker (dumbbell snatch) at 50/35 takes 2-3 sec per rep, and reverse lunges with KB take 1.5-2 sec per rep. Round 1: 500m row (90 sec) + 10 rounds of (3 sec Beastmaker + 3 sec lunges + 2 sec transition) = 90 + 80 = 170 sec. Round 2: Fatigue multiplier 1.15x, row becomes 105 sec, mini-rounds become 92 sec = 197 sec. Round 3: Fatigue multiplier 1.3x, row becomes 120 sec, mini-rounds become 104 sec = 224 sec. Total elite time: 170 + 197 + 224 = 591 sec. This is similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) which has L10 at 450-510 sec. However, this workout has more total volume with 30 snatches + 60 lunges vs Helen's 63 KB swings + 36 pull-ups, plus rowing is typically slower than running 400m. Adjusting Helen upward by 60-70% for the additional volume and slower cardio component. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00).

Modality Profile

Row is monostructural cardio (M), Beastmaker is a bodyweight gymnastics movement (G), and Reverse Lunge is bodyweight but could be weighted - assuming bodyweight here makes it gymnastics (G). However, if this refers to weighted reverse lunges, it would be weightlifting (W). Given the ambiguity, treating as three different modalities with standard distribution.