Workout Description

Why This Workout Is Hard

Beast Makers are complex, multi-joint movements requiring significant coordination and strength. The 155/105 thrusters are moderately heavy for most athletes. The descending ladder creates continuous work with no built-in rest, causing cumulative fatigue. The combination of complex movement patterns with moderate-heavy loading under fatigue accumulation will challenge most average CrossFitters, requiring scaling of either weight or movement complexity.

Benchmark Times for MELISANDRA

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:30-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Beast makers and thrusters both demand high muscular endurance across multiple muscle groups, with grip and shoulder stamina being heavily tested.
• Endurance (7/10): The descending ladder format with complex movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (7/10): Beast makers demand significant shoulder, hip, and thoracic mobility through burpee-to-overhead press complex, plus thruster depth requirements.
• Strength (6/10): 155/105lb thrusters require moderate to heavy loading, while beast makers with dumbbells challenge functional strength across multiple movement patterns.
• Speed (6/10): For-time format with descending reps encourages aggressive pacing and quick transitions between complex, grip-intensive movements.
• Power (5/10): Both movements require explosive hip extension and overhead pressing power, though the high rep nature moderates pure power expression.

Movements

• Thruster
• Beastmaker

Benchmark Notes

This workout combines Beast Makers (burpee + man maker) with thrusters in a descending ladder format. Beast Makers are complex movements requiring a burpee, then a dumbbell row from each arm, then a clean and press - approximately 8-12 seconds per rep when fresh. The thruster loading (155/105) is significantly heavier than Fran's 95/65, requiring more time per rep and likely forcing singles or doubles at higher weights. Movement breakdown: - Total Beast Makers: 32 reps (10+8+6+4+2) - Total Thrusters: 15 reps (5+4+3+2+1) Beast Maker timing (50/35 DB): Fresh state 8-10 sec/rep, but these will degrade significantly due to the burpee component and full-body fatigue. Round 1: 10 reps × 9 sec = 90 sec. Round 2: 8 reps × 10 sec = 80 sec. Round 3: 6 reps × 11 sec = 66 sec. Round 4: 4 reps × 12 sec = 48 sec. Round 5: 2 reps × 13 sec = 26 sec. Total Beast Maker time: ~310 sec. Thruster timing (155/105): This is 63% heavier than Fran weight, forcing singles/doubles with rest. Fresh 155lb thrusters take 3-4 sec, but after Beast Makers expect 8-12 sec per rep including rest. Round 1: 5 reps × 10 sec = 50 sec. Round 2: 4 reps × 11 sec = 44 sec. Round 3: 3 reps × 12 sec = 36 sec. Round 4: 2 reps × 13 sec = 26 sec. Round 5: 1 rep × 15 sec = 15 sec. Total thruster time: ~171 sec. Transitions between movements: 5 transitions × 8 sec = 40 sec. Total elite time: 310 + 171 + 40 = 521 sec (~8:40). Using Fran as the closest anchor (21-15-9 format with thrusters), but this workout is significantly harder due to: 1) Beast Makers vs pull-ups (much more demanding), 2) Heavier thrusters (155 vs 95), 3) Different rep scheme. Fran L10 is 120-140 sec, but this workout should take 3-4x longer due to complexity and loading. Final targets - L10: 270 sec (4:30), L5: 450 sec (7:30), L1: 720 sec (12:00).

Modality Profile

Beastmaker is a gymnastics bodyweight movement, Thruster is a weightlifting movement with external load. Two modalities split evenly.