Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with light-to-moderate loading. The 400m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. Beastmakers at 50/35 lbs are manageable for most CrossFitters - heavy enough to challenge but not so heavy as to cause significant breakdown. The 3-round structure with built-in recovery from running keeps this accessible while still providing a solid challenge for the average athlete.

Benchmark Times for RIP TIDE

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Thirty total Beastmakers (man makers) will heavily tax upper body and core muscular endurance, especially with accumulated fatigue from running.
• Endurance (7/10): Three rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (6/10): Beastmaker burpee component and explosive stand-up from bottom position creates moderate power demands between strength elements.
• Speed (5/10): Maintaining consistent pace on runs and efficient Beastmaker transitions becomes crucial as fatigue accumulates across three rounds.
• Strength (4/10): Moderate dumbbell load for Beastmakers requires decent strength but emphasizes endurance over maximal force production.
• Flexibility (3/10): Beastmakers demand shoulder mobility and hip flexion, while running requires basic range of motion.

Movements

• Beastmaker
• Run

Benchmark Notes

This workout consists of 3 rounds of 400m run + 10 Beastmakers (50/35 lb dumbbell snatches). I'll use Helen as the primary anchor since it has identical structure: 3 rounds of 400m run + strength movement + gymnastics. Helen times: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Breaking down by movement: 400m run takes 75-120 sec fresh, but with fatigue: Round 1: 75-120 sec, Round 2: 85-130 sec (+10-15%), Round 3: 95-145 sec (+20-25%). Total running: 255-395 sec across levels. Beastmakers (dumbbell snatches 50/35) are lighter than Helen's KB swings (53/35) but require more coordination. Fresh time: 2-3 sec per rep, so 10 reps = 20-30 sec. With fatigue and transitions: Round 1: 20-30 sec, Round 2: 25-35 sec, Round 3: 30-40 sec. Total Beastmakers: 75-105 sec. Adding transitions (15-30 sec total) and brief rests between movements within rounds (10-20 sec), the workout should be slightly faster than Helen due to lighter dumbbell load and fewer reps per round (10 vs 21+12=33). Scaling Helen down by approximately 15-20% gives us our targets. Final targets: L10: 420 sec (7:00), L5: 660 sec (11:00), L1: 1080 sec (18:00).

Modality Profile

Run is monostructural cardio (M), Beastmaker is a bodyweight gymnastics movement (G). Two modalities split 50/50.