Workout Description

Why This Workout Is Hard

The combination of heavy beastmakers (50/35 DB thrusters) with high-skill pistol squats creates significant fatigue accumulation across 5 rounds. The 400m runs provide minimal recovery as legs are already taxed from pistols. Most average CrossFitters will struggle with unbroken pistols under fatigue and may need to scale the thruster weight. The continuous nature with limited rest between demanding movements drives this to Hard difficulty.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of beastmakers and pistols across five rounds will heavily tax upper body pulling stamina and single-leg muscular endurance.
• Endurance (7/10): Five rounds with 400m runs creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout with minimal rest.
• Flexibility (7/10): Pistol squats demand exceptional ankle, hip, and hamstring mobility, while beastmakers require good shoulder and thoracic spine flexibility.
• Strength (6/10): Beastmakers with 50/35lb load and single-leg pistol squats require moderate to high strength, especially unilateral leg strength.
• Speed (6/10): Fast transitions between movements and maintaining pace on runs while managing fatigue from strength movements requires good speed management.
• Power (3/10): Some explosive elements in the beastmaker movement and pistol drive, but primarily strength-endurance focused rather than pure power.

Movements

• Pistol Squat
• Beastmaker
• Run

Benchmark Notes

This workout consists of 5 rounds of 5 Beastmakers (50/35 lb), 10 Alternating Pistols, and 400m Run. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - Beastmaker (Devil Press): A complex movement combining burpee + dual DB snatch. At 50/35 lb, expect 8-12 sec per rep fresh - Alternating Pistols: Single-leg squats requiring balance and strength, 3-4 sec per rep - 400m Run: 75-120 sec depending on fitness level Round-by-Round Breakdown: Round 1 (Fresh): Beastmakers 5×10sec=50sec, Pistols 10×3sec=30sec, Run 90sec, Transitions 15sec = 185sec Round 2 (1.1x fatigue): Beastmakers 55sec, Pistols 33sec, Run 95sec, Transitions 15sec = 198sec Round 3 (1.2x fatigue): Beastmakers 60sec, Pistols 36sec, Run 100sec, Transitions 15sec = 211sec Round 4 (1.3x fatigue): Beastmakers 65sec, Pistols 39sec, Run 105sec, Transitions 15sec = 224sec Round 5 (1.4x fatigue): Beastmakers 70sec, Pistols 42sec, Run 110sec, Transitions 15sec = 237sec Total for L5 athlete: 185+198+211+224+237 = 1055sec ≈ 1080sec (18:00) This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L5 at 1260-1440sec. However, this workout has significantly fewer reps per round (15 vs 60) but more technical movements. The Beastmakers are particularly demanding, combining strength and cardio. Adjusting from Kelly anchor: Kelly's L5 is ~21-24 minutes, but this workout has 75% fewer reps per round with more technical movements. Scaling down proportionally: 21-24min × 0.6 = 12.6-14.4min, settling on ~18min for L5. Final targets: L10: 12:00, L5: 18:00, L1: 30:00

Modality Profile

Beastmaker and Pistol Squat are bodyweight gymnastics movements (2/3), Run is monostructural cardio (1/3). No weightlifting movements present.