Workout Description

Why This Workout Is Hard

Beast Makers are complex, multi-movement exercises requiring significant coordination and strength. At 50/35lbs for 8 rounds of 3 reps, this creates substantial fatigue accumulation. The ladder sprints between rounds prevent full recovery while adding metabolic stress. Scoring the slowest time forces athletes to maintain intensity across all rounds rather than pacing strategically. The combination of complex movement, moderate load, high volume, and forced pacing makes this challenging for average CrossFitters.

Benchmark Times for Lightning Sprints

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Beast makers are full-body compound movements requiring sustained muscular endurance across multiple muscle groups over eight demanding rounds.
• Power (8/10): Ladder sprints are pure explosive movement, while beast makers combine power elements from thrusters and burpee jump-ups.
• Endurance (7/10): Eight rounds with ladder sprints and 1:3 work-to-rest ratio creates significant cardiovascular demand, though rest periods prevent pure aerobic stress.
• Strength (6/10): 50/35lb beast makers demand moderate strength for the thruster and burpee components, especially as fatigue accumulates through rounds.
• Speed (6/10): Scoring on slowest time emphasizes consistent speed across all rounds rather than peak velocity, with sprint intervals demanding quick turnover.
• Flexibility (4/10): Beast makers require overhead mobility for thrusters and hip flexion for burpees, while ladder sprints need basic running mechanics.

Movements

• Beastmaker
• Ladder Sprint

Benchmark Notes

This workout consists of 8 rounds of 3 Beast Makers (50/35 lbs) + Ladder Sprint with roughly 1:3 work-to-rest ratio. Beast Makers are a complex movement combining burpee + deadlift + hang clean + front squat + push press. Movement breakdown: Each Beast Maker takes approximately 8-12 seconds for elite athletes (complex barbell movement with multiple positions), 12-18 seconds for intermediate, and 18-25 seconds for beginners. Ladder sprints typically take 8-15 seconds depending on ladder length and athlete speed. Round-by-round analysis: Round 1-2: 3 Beast Makers at 10 sec each + 12 sec ladder sprint = ~42 sec work, 126 sec rest. Round 3-4: Fatigue multiplier 1.2x = ~50 sec work, 150 sec rest. Round 5-6: Fatigue multiplier 1.3x = ~55 sec work, 165 sec rest. Round 7-8: Fatigue multiplier 1.5x = ~63 sec work, 189 sec rest. Total work time ranges from 240 seconds (elite) to 720 seconds (beginner). The 1:3 rest ratio means total workout time is approximately 4x the work time, but since we're scoring slowest round time, we focus on the work portion only. No direct anchor match exists, but this resembles a strength-cardio hybrid similar to DT or other barbell complexes. The Beast Maker complexity and moderate loading (50/35) suggests times ranging from 4-12 minutes for the slowest round. Final targets: L10: 240 sec (4:00), L5: 480 sec (8:00), L1: 720 sec (12:00).

Modality Profile

Beastmaker is a bodyweight gymnastics movement (pull-up variation), and Ladder Sprint is a monostructural cardio movement. With two modalities present, this results in a 50/50 split between Gymnastics and Monostructural.