Workout Description

Why This Workout Is Hard

The 1K row creates significant fatigue before entering continuous unilateral work. Single-arm movements with 53/35lb kettlebells demand high grip strength and core stability, while the alternating pattern prevents muscular recovery. Beastmakers (devil's press variation) are highly demanding after accumulated fatigue. The 35-minute cap ensures sustained effort with minimal rest, creating multiple limiting factors (grip, shoulders, conditioning) simultaneously under time pressure.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume unilateral kettlebell work will exhaust grip, shoulders, and core stamina, especially with the continuous AMRAP format.
• Endurance (8/10): The 1K row followed by continuous AMRAP work for 30+ minutes creates significant cardiovascular demand and aerobic capacity requirements.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while push presses require rapid force development overhead.
• Speed (5/10): AMRAP format encourages steady cycling between unilateral movements, though transitions between arms may slow overall pace.
• Strength (4/10): Moderate kettlebell loads (53/35) and beastmakers require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Overhead pressing and Russian swings demand shoulder mobility, while beastmakers require hip and thoracic spine flexibility.

Movements

• Kettlebell Push Press
• Beastmaker
• Russian Kettlebell Swing
• Row

Benchmark Notes

This workout consists of a 1K row followed by an AMRAP with unilateral kettlebell work and beastmakers (devil's press). I'll analyze this by breaking down the components: 1K Row Analysis: Elite athletes complete 1K row in 195-210 seconds, intermediate in 225-255 seconds, novice in 270-300 seconds. This leaves varying time for the AMRAP portion. AMRAP Round Breakdown (72 total reps per round): - 20 One-Armed KB Push Press Left (53/35): 2-3 sec per rep = 40-60 sec - 16 One-Armed KB Russian Swing Left (53/35): 1.5-2 sec per rep = 24-32 sec - 20 One-Armed KB Push Press Right (53/35): 2-3 sec per rep = 40-60 sec - 16 One-Armed KB Russian Swing Right (53/35): 1.5-2 sec per rep = 24-32 sec - 12 Beastmakers (50/35): 4-6 sec per rep = 48-72 sec Fresh round time: 176-256 seconds for elite, 220-320 seconds for intermediate, 280-400 seconds for novice. Time Available for AMRAP: - Elite (205 sec row): ~1895 seconds = ~7.4-10.8 rounds - Intermediate (240 sec row): ~1860 seconds = ~5.8-8.5 rounds - Novice (285 sec row): ~1815 seconds = ~4.5-6.5 rounds Fatigue Considerations: Unilateral work creates significant grip and shoulder fatigue. Beastmakers (devil's press) are extremely taxing. Round times will increase 15-20% per round due to accumulated fatigue and transitions between unilateral sides. No direct anchor match exists, but this resembles a high-volume, grip-intensive AMRAP. Comparing to Cindy (AMRAP 20 with bodyweight movements): L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has much heavier loading and more complex movements, so I'm scaling down significantly. Final targets: L10: ~10 rounds, L5: ~6 rounds, L1: ~2.5 rounds

Modality Profile

4 movements total: Row (M), Kettlebell Push Press (W), Russian Kettlebell Swing (W), Beastmaker (G). Two weightlifting movements (50%), one monostructural (25%), one gymnastics (25%).