Workout Description

Why This Workout Is Medium

While Beastmakers (Devil's Press) are challenging, the 50/35lb load is moderate for average athletes. The 5-round structure with only 10 reps per round allows natural breaking points for recovery. Double unders provide active recovery between strength movements. The combination creates steady fatigue accumulation without overwhelming any single system. Most CrossFitters can complete as prescribed with strategic pacing, though grip and shoulders will be tested by round 4-5.

Benchmark Times for C. WOD

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of beastmakers will exhaust grip and upper body stamina, while double unders challenge calf and shoulder endurance.
• Endurance (7/10): Five rounds of continuous work with grip-intensive movements and cardio creates significant cardiovascular demand and aerobic stress.
• Power (6/10): Double unders are explosive and require power generation, while beastmakers have some power component in the clean portion.
• Speed (6/10): Fast cycling through double unders and efficient transitions between movements are crucial for maintaining intensity across five rounds.
• Strength (4/10): Moderate load on beastmakers requires decent strength, but primarily tests strength endurance rather than maximal force production.
• Flexibility (3/10): Beastmakers require shoulder mobility and hip hinge pattern, double unders need basic ankle and shoulder range of motion.

Movements

• Beastmaker
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of 10 Beastmakers (50/35 lb dumbbell snatches) and 30 Double Unders. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Beastmaker (DB Snatch 50/35): ~2.5-3 sec per rep fresh state - Double Unders: ~0.5 sec per rep in rhythm Per Round Breakdown: - 10 DB Snatches: 25-30 sec fresh - 30 Double Unders: 15-20 sec fresh - Transition time: 3-5 sec - Total per round fresh: 43-55 sec Fatigue Application: - Round 1: 1.0x = 45-50 sec - Round 2: 1.0x = 45-50 sec - Round 3: 1.15x = 52-58 sec - Round 4: 1.25x = 56-63 sec - Round 5: 1.35x = 61-68 sec Total estimated time: 259-289 sec for elite athletes The closest anchor is Annie (50-40-30-20-10 double-under + sit-up) with L10 at 300-360 sec. However, this workout has heavier loading with the 50/35 lb dumbbell snatches compared to Annie's bodyweight sit-ups, plus it's structured as straight rounds rather than a descending ladder. The dumbbell snatches are significantly more demanding than sit-ups, requiring full-body coordination and power. Adjusting from Annie's anchor: The DB snatches add substantial complexity and loading compared to sit-ups, warranting about 15-20% faster times than Annie due to the higher power output but similar total volume. This places elite performance around 300-330 seconds. Final targets: - L10 (Elite): 300-330 sec - L5 (Average): 450 sec - L1 (Beginner): 720 sec

Modality Profile

Both Beastmaker (bodyweight grip strength exercise) and Double-Under (jump rope coordination skill) are gymnastics movements requiring bodyweight control and coordination without external load or cyclical cardio components.