Workout Description

Why This Workout Is Hard

The continuous 9-minute AMRAP creates significant fatigue accumulation with no built-in rest. While individual elements are moderate (light barbell, basic movements), the combination hits multiple systems: beastmakers tax grip and posterior chain, thrusters demand full-body power under fatigue, and 21 double-unders require coordination while breathing heavy. The rep scheme forces 6+ rounds for average athletes, creating substantial volume with movement interference as grip and shoulders fatigue throughout.

Benchmark Times for C. WOD

• Elite: <0:10
• Advanced: 0:09-0:08
• Intermediate: 0:07-0:06
• Beginner: >0:02

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep thrusters and double unders combined with grip-intensive beastmakers will heavily tax muscular endurance across multiple body systems.
• Endurance (7/10): A 9-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (7/10): Explosive hip extension in thrusters, dynamic beastmaker movement, and rapid double under cycling all require significant power output.
• Strength (6/10): Moderate loading on thrusters (95/65) and the compound nature of beastmakers require significant strength output under fatigue.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds, especially with the jumping rope component.
• Flexibility (4/10): Overhead positioning for thrusters and full range hip extension in beastmakers demand moderate mobility and shoulder flexibility.

Movements

• Beastmaker
• Thruster
• Double-Under

Scaling Options

Reduce beastmaker weight to 35/25 or substitute 6 burpee pull-ups. Scale thrusters to 75/55 or 65/45. Replace double unders with 42 single unders or 15 lateral hops. Consider reducing to 2 beastmakers and 6 thrusters to maintain intended pace and stimulus.

Scaling Explanation

Scale if you cannot perform 5+ strict pull-ups, struggle with double unders consistently, or cannot complete 9 thrusters unbroken at prescribed weight. Priority is maintaining high intensity throughout - better to scale and move fast than grind through heavy weights slowly. Target 4-5 rounds minimum to achieve intended stimulus.

Intended Stimulus

High-intensity glycolytic workout targeting 5-7 minute time domain. Primary challenge is maintaining power output through compound movements while managing grip fatigue and coordination under metabolic stress. Tests ability to cycle through moderate loads efficiently while maintaining double under rhythm when fatigued.

Coach Insight

Aim for 5-6 rounds total. Break beastmakers early (2+1 or singles) to preserve grip. Keep thrusters unbroken in sets of 3-6 depending on capacity - rest with bar in front rack. Double unders should be completed in 1-2 sets maximum - focus on staying relaxed and maintaining rhythm. Transitions should be quick but controlled. Most athletes will hit a wall around minute 6-7 when grip and shoulders fatigue significantly.

Benchmark Notes

This is a 9-minute AMRAP with 3 Beastmakers (50/35 lb DB snatches), 9 Thrusters (95/65), and 21 Double Unders. Round breakdown: Fresh round takes ~90 seconds (DB snatches 6-9 sec, thrusters 18-27 sec, double unders 10.5 sec, transitions 6 sec). By Round 3-4, fatigue adds 10-20% (100-108 sec). Rounds 5-6 see 120-130 sec with grip fatigue and set breaking. Advanced athletes maintain larger sets longer. Elite (L10) completes 11+ rounds with minimal breakdown. Intermediate (L5-L6) manages 6-7 rounds with moderate set breaking. Beginners (L1-L2) complete 2-3 rounds with significant rest periods between movements.

Modality Profile

Beastmaker and Double-Under are gymnastics movements (bodyweight coordination/skill), while Thruster is a weightlifting movement with external load. Two gymnastics movements and one weightlifting movement gives approximately 67% G, 33% W.