Workout Description

Why This Workout Is Hard

This workout combines three demanding elements with no built-in rest. The 1K row creates significant leg and cardiovascular fatigue before moving to 50 heavy kettlebell swings, which will tax the posterior chain and grip. The burpees over the rower finish with athletes already compromised from the previous movements. The continuous nature prevents recovery, and the combination of high volume with moderate-heavy loading will require scaling for many average CrossFitters.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Eighty total movements following a 1K row will severely test upper body stamina from beastmakers and full-body stamina from burpees.
• Endurance (8/10): The 1K row combined with high-volume bodyweight movements creates significant cardiovascular demand with minimal rest opportunities throughout the workout.
• Speed (6/10): Fast transitions between rowing, beastmakers, and burpees are crucial, with minimal rest creating urgency in movement cycling.
• Strength (4/10): Beastmakers require moderate upper body strength, while burpees and rowing demand functional strength but not maximal loads.
• Flexibility (3/10): Burpees require hip flexion and shoulder mobility, while beastmakers demand overhead range of motion and thoracic extension.
• Power (3/10): Burpees have explosive hip extension component and rowing requires some power output, but volume limits true power expression.

Movements

• Burpee
• Beastmaker
• Row

Benchmark Notes

This workout consists of 1000m row, 50 Beastmakers (dumbbell snatches 50/35), and 30 burpees over the back of the rower. I'll use Jackie as the primary anchor since it has identical structure: 1000m row, 50 thrusters 45/35, 30 pull-ups with times of L10: 310-340s, L5: 420-480s, L1: 600-720s. Movement breakdown: 1000m row takes 195-270s fresh. The 50 Beastmakers (dumbbell snatches) at 50/35 are heavier than Jackie's 45/35 thrusters and more technically demanding - estimate 2.5-3.5s per rep fresh = 125-175s, but with rowing fatigue apply 1.2x multiplier = 150-210s. The 30 burpees over rower are more demanding than pull-ups due to full-body nature and awkward positioning - estimate 4-5s per rep = 120-150s, with cumulative fatigue apply 1.3x = 156-195s. Add 15-20s for transitions. Total estimated times: Elite 195+150+156+15 = 516s, Average 225+180+175+20 = 600s, Novice 270+210+195+25 = 700s. However, the heavier dumbbell load (50 vs 45) and more demanding burpee variation suggest adding 10-15% to Jackie's times. Adjusted benchmarks: L10: 300-330s (Jackie 310-340s scaled down slightly for similar athlete capability), L5: 480s (Jackie 420-480s), L1: 720s (Jackie 600-720s, using upper end). Final targets - L10: 300s, L5: 480s, L1: 720s.

Modality Profile

Row is monostructural cardio (M), Beastmaker is a weighted external load movement (W), and Burpee is a bodyweight gymnastics movement (G). With three movements across all three modalities, the breakdown is approximately equal at 33/33/34.