Workout Description

Why This Workout Is Easy

This partner workout features light weights (50/35lbs), very low volume (5 step-ups per person), and built-in rest while your partner works. The Beast Makers add some complexity but only 10 reps with light weight. The alternating format provides significant recovery between efforts. Most average CrossFitters can complete this without scaling, making it an accessible, low-intensity session.

Benchmark Times for PARTNER TAG

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Beast makers combine burpee, man maker, and thruster elements creating significant muscular endurance demands across multiple muscle groups over five rounds.
• Strength (6/10): 50/35lb dumbbells for step-ups and beast makers require moderate strength, especially during the complex multi-joint beast maker movement pattern.
• Flexibility (5/10): Beast makers demand good shoulder, hip, and thoracic mobility through burpee-to-overhead sequence, while step-ups require basic hip flexion range.
• Endurance (4/10): Five rounds with partner alternation provides moderate cardiovascular demand, but rest periods between partner efforts limit pure aerobic stress.
• Power (3/10): Some explosive elements in beast maker transitions and step-up drive, but moderate loads and partner rest limit pure power expression.
• Speed (3/10): Partner format naturally creates rest periods, reducing speed demands. Focus is more on steady execution than rapid cycling between movements.

Movements

• Beastmaker
• Weighted Step-Up

Benchmark Notes

This is a partner workout with 5 rounds where partners alternate between weighted step-ups and beast makers. Let me break this down movement by movement: Movement Analysis: - Weighted Step-Ups (50/35 lbs, 24/20 box): Each rep takes approximately 3-4 seconds with the added weight and height. The alternating nature means some rest between partner sets. - Beast Makers (50/35 lbs): These are complex movements (burpee + man maker) taking 8-12 seconds per rep when fresh, increasing significantly with fatigue. Round Breakdown: Each round consists of: - Partner A: 5 weighted step-ups = 15-20 seconds - Partner B: 5 weighted step-ups + 10 beast makers = 20 seconds + 80-120 seconds = 100-140 seconds - Total per round: 115-160 seconds fresh Fatigue and Partner Dynamics: - Rounds 1-2: 1.0x multiplier = 130-160 seconds per round - Rounds 3-4: 1.2x multiplier = 156-192 seconds per round - Round 5: 1.4x multiplier = 182-224 seconds per round - Partner rest periods provide some recovery but beast makers become increasingly difficult Transition times between partners and movements: 5-10 seconds per transition Total time calculation: - Elite (L10): 5 rounds × 120 sec average + transitions = 12 minutes (720 sec) - Advanced (L5): 5 rounds × 180 sec average + transitions = 20 minutes (1200 sec) - Novice (L1): 5 rounds × 300 sec average + transitions = 30 minutes (1800 sec) This workout is most similar to partner WODs with complex movements. The beast makers are the limiting factor, similar to how thrusters limit Fran, but the partner format and weighted step-ups create a unique challenge. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Weighted Step-Up is a weightlifting movement using external load, Beastmaker is a gymnastics bodyweight grip strength movement. Two modalities split evenly.