Workout Description

Why This Workout Is Hard

The Beastmaker (Devil's Press) at 50/35 is a demanding full-body movement requiring coordination and strength. Combined with ab wheel rollouts using a barbell, this creates significant core and grip fatigue accumulation across 8 rounds. The continuous nature with no built-in rest, plus the technical demands of both movements under fatigue, will challenge most average CrossFitters. Many will need to scale the weight or modify the ab wheel movement.

Benchmark Times for 30:01 - 45:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of grip-demanding beastmakers combined with core-intensive ab wheel work will severely test muscular endurance in forearms and core.
• Endurance (7/10): Eight rounds of continuous work with grip-intensive movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Strength (6/10): Beastmaker requires significant pulling strength while ab wheel demands considerable core and shoulder strength to control the movement properly.
• Speed (5/10): Pacing becomes critical as grip fatigue accumulates; athletes must balance intensity with sustainability across eight demanding rounds.
• Flexibility (4/10): Ab wheel requires good shoulder mobility and hip flexion, while beastmaker demands adequate shoulder and thoracic spine range of motion.
• Power (2/10): Both movements are primarily strength-endurance based with minimal explosive component, focusing more on controlled muscular contractions.

Movements

• Beastmaker
• Ab Wheel

Benchmark Notes

This workout consists of 8 rounds of 7 Beastmaker (50/35 lb) and 7 Ab Wheel with Barbell. Since no scoring method was provided, this defaults to 'For Time' scoring. Movement analysis: Beastmaker is a complex movement combining a deadlift, upright row, and overhead press - essentially a modified clean and press. At 50 lbs, each rep takes approximately 3-4 seconds fresh. Ab wheel with barbell is a challenging core movement taking 2-3 seconds per rep fresh. Round-by-round breakdown: Round 1-2 (fresh): Beastmaker 7 reps × 3.5 sec = 24.5 sec, Ab wheel 7 reps × 2.5 sec = 17.5 sec, transitions 5 sec = 47 sec per round. Rounds 3-4 (1.15x fatigue): 54 sec per round. Rounds 5-6 (1.3x fatigue): 61 sec per round. Rounds 7-8 (1.5x fatigue): 70 sec per round. Total calculation: (47×2) + (54×2) + (61×2) + (70×2) = 464 seconds base time. Adding set breaks and grip fatigue (these are grip-intensive movements back-to-back): +30% = 603 seconds for elite level. This workout is most similar to a strength-endurance chipper with moderate loading. Using general CrossFit time distribution patterns for 8-12 minute workouts with 15% spreads between levels. Elite athletes (L10) should complete around 360 seconds (6:00), intermediate (L5) around 600 seconds (10:00), and beginners (L1) around 1080 seconds (18:00). Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

Both Beastmaker (grip strength training on hangboard) and Ab Wheel are bodyweight movements that fall under gymnastics modality. No external load or cyclical cardio components present.