Workout Description

Why This Workout Is Medium

While beastmakers (burpee box jump overs) are metabolically demanding and double unders require coordination, the rep scheme provides natural breaks between rounds. The 10 beastmakers will create fatigue but aren't overwhelming volume, and 30 double unders, while challenging for some, allows partial recovery. The workout will take 12-15 minutes with built-in rest periods, making it manageable for the average CrossFitter despite the high heart rate demands.

Benchmark Times for C. WOD

• Elite: <15:00
• Advanced: 14:00-13:00
• Intermediate: 12:00-11:00
• Beginner: >7:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of beastmakers will severely test grip and pulling stamina, while double unders challenge calf and shoulder endurance over multiple rounds.
• Endurance (7/10): Five rounds of continuous work with moderate loads creates significant cardiovascular demand, especially as grip fatigue accumulates through the rounds.
• Strength (6/10): Moderate load on beastmakers (50/35 lbs) requires solid pulling strength, though not maximal. More strength endurance than pure strength.
• Speed (6/10): Fast rope turnover essential for double unders. Minimizing transition time between movements critical as fatigue sets in across five rounds.
• Power (4/10): Double unders require explosive calf contractions and coordinated timing. Beastmakers have some power component in the pull and transition.
• Flexibility (3/10): Basic shoulder and ankle mobility needed for beastmakers and double unders. Hip flexion required for the squat portion of beastmakers.

Movements

• Beastmaker
• Double-Under

Scaling Options

Reduce beastmaker weight to 35/25 lbs or substitute Romanian deadlifts. Scale double unders to 60 single unders or 20 double unders. Consider 4 rounds instead of 5 for newer athletes. Use 15 beastmakers + 45 singles as intermediate option.

Scaling Explanation

Scale if you can't perform 5+ unbroken beastmakers at Rx weight or struggle with double under consistency (less than 10 unbroken). Priority is maintaining movement quality and cardiovascular challenge. Target completion time should be 12-18 minutes scaled vs 8-15 minutes Rx.

Intended Stimulus

Moderate intensity glycolytic conditioning lasting 8-15 minutes. Tests posterior chain endurance, cardiovascular capacity, and coordination under fatigue. Primary challenge is maintaining movement quality as lactate accumulates.

Coach Insight

Break beastmakers early - consider 6-4 or 5-3-2 pattern to avoid posterior chain failure. Focus on full hip extension at top of each rep. Keep double unders relaxed with slight bounce - aim for 30 unbroken or quick 15-15 breaks. Rest 30-45 seconds between rounds to maintain quality. Most athletes struggle with beastmaker grip and posterior chain fatigue in rounds 3-4.

Benchmark Notes

This is a 5-round couplet workout with Beastmakers (dumbbell power snatch) and Double Unders. Movement analysis: Beastmaker (50/35 lb): 2.5-3 sec per rep fresh state, 10 reps = 25-30 sec. Double Unders: 0.5 sec per rep in rhythm, 30 reps = 15 sec fresh. Round-by-round breakdown with fatigue: Round 1 (fresh): Beastmakers 10 reps x 2.5 sec = 25 sec, Double Unders 30 reps x 0.5 sec = 15 sec, transition = 3 sec, total = 43 sec. Round 2: 1.1x fatigue multiplier, Beastmakers = 28 sec, Double Unders = 17 sec, transition = 3 sec, total = 48 sec. Round 3: 1.2x multiplier, Beastmakers = 30 sec, Double Unders = 18 sec, transition = 3 sec, total = 51 sec. Round 4: 1.3x multiplier, Beastmakers = 33 sec, Double Unders = 20 sec, transition = 3 sec, total = 56 sec. Round 5: 1.5x multiplier, Beastmakers = 38 sec, Double Unders = 23 sec, transition = 3 sec, total = 64 sec. Elite total time: 262 sec (4:22). Applied CrossFit time distribution: Elite athletes can maintain higher intensity longer. Level spreads account for grip fatigue affecting both movements, coordination breakdown in double unders under fatigue, and the moderate load requiring set breaking for less experienced athletes.

Modality Profile

Both Beastmaker (bodyweight pulling exercise) and Double-Under (jump rope coordination skill) are classified as Gymnastics movements, resulting in 100% Gymnastics modality.