Workout Description

Why This Workout Is Hard

This AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The 95/65lb thrusters become increasingly difficult as grip and shoulders fatigue from beastmakers, while double-unders demand coordination under metabolic stress. The 9-minute duration prevents meaningful recovery between rounds. Most average athletes will struggle with the barbell cycling and coordination breakdown, requiring weight scaling or movement modifications.

Benchmark Times for C. WOD

• Elite: <0:8.4
• Advanced: 0:7.8-0:7.2
• Intermediate: 0:6.6-0:06
• Beginner: >0:3.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep thrusters and double unders combined with grip-intensive beastmakers will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the compound movements and jumping rope component.
• Power (7/10): Double unders are highly power-dependent, thrusters require explosive hip drive, and beastmakers demand coordinated explosive movement.
• Strength (6/10): Moderate loads on thrusters (95/65) and bodyweight beastmakers require solid strength foundation, though not maximal effort territory.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, particularly important for maximizing double under efficiency and thruster pace.
• Flexibility (4/10): Thrusters demand good overhead and hip mobility, while beastmakers require shoulder flexibility for the complex movement pattern.

Movements

• Thruster
• Beastmaker
• Double-Under

Benchmark Notes

This is a 9-minute AMRAP with 3 Beastmakers (50/35), 9 Thrusters (95/65), and 21 Double Unders per round. I'll analyze this by breaking down each movement and applying fatigue over the time domain. Movement Analysis: - Beastmakers (50/35): These are likely dumbbell snatches or similar. At moderate load, approximately 2.5-3 seconds per rep fresh state = 7.5-9 seconds for 3 reps - Thrusters (95/65): Standard Fran weight, approximately 2.5-3 seconds per rep = 22.5-27 seconds for 9 reps - Double Unders: In rhythm, 0.5 seconds per rep = 10.5 seconds for 21 reps - Transitions: 3-5 seconds between movements Round Time Calculation: Fresh round time: 7.5 + 22.5 + 10.5 + 6 seconds transitions = ~46.5 seconds for elite athletes Intermediate athletes: ~60-65 seconds per round Novice athletes: ~75-85 seconds per round Fatigue Application Over 9 Minutes: - Rounds 1-2: Base pace - Rounds 3-4: 1.1-1.2x multiplier (grip fatigue from beastmakers, shoulder fatigue from thrusters) - Rounds 5-6: 1.2-1.3x multiplier (significant grip and metabolic fatigue) - Rounds 7+: 1.3-1.5x multiplier (double unders become major limiting factor) Cross-Reference with Anchors: This workout is similar to Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) but shorter duration and different movements. Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. Adjusting for 9-minute duration and movement complexity: - Elite athletes (L10): ~8.5 rounds (46-50 sec/round early, 60+ sec/round late) - Intermediate athletes (L5): ~6 rounds (60-65 sec/round early, 80+ sec/round late) - Novice athletes (L1): ~3.5 rounds (75+ sec/round early, 100+ sec/round late) Final Benchmarks Recap: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Beastmaker and Double-Under are gymnastics movements (bodyweight coordination skills), while Thruster is a weightlifting movement with external load. Two gymnastics movements out of three total gives 67% gymnastics, 33% weightlifting.