Workout Description

Why This Workout Is Medium

While the 500m row and 10 beastmakers per round create moderate intensity, the 3-round structure with natural transition breaks prevents excessive fatigue accumulation. The 50/35lb weight is manageable for average athletes, and the 13-minute cap provides reasonable time pressure without being crushing. The movements don't significantly interfere with each other, allowing athletes to maintain consistent pacing throughout. Most will complete as prescribed with moderate discomfort.

Benchmark Times for 30:00 - 45:00

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Beastmakers require sustained grip strength and upper body endurance, compounded by fatigue from rowing across multiple rounds.
• Endurance (7/10): Three rounds of 500m rowing creates significant cardiovascular demand, especially with minimal rest between rowing and strength movements.
• Strength (6/10): Beastmakers at 50/35 lbs demand moderate strength for the complex movement pattern combining squat, press, and carry.
• Speed (6/10): 13-minute time cap creates urgency for quick transitions between rowing and beastmakers to complete all three rounds.
• Flexibility (4/10): Beastmakers require shoulder mobility for overhead position and hip flexibility for the squat component of the movement.
• Power (3/10): Some explosive elements in the beastmaker transition from squat to press, but primarily strength-endurance focused.

Movements

• Row
• Beastmaker

Benchmark Notes

This workout consists of 3 rounds of 500m row + 10 Beastmakers (50/35 lb dumbbell snatches) with a 13-minute cap. I'll analyze this movement by movement and compare to relevant anchors. Movement Breakdown: - 500m Row: Fresh state 85-120 sec for recreational to elite - 10 Beastmakers (DB Snatches 50/35): At moderate load, ~2-3 sec per rep fresh = 20-30 sec per set Round-by-Round Analysis: Round 1 (Fresh): 500m row 85-120 sec + 10 DB snatches 20-30 sec + transition 5-10 sec = 110-160 sec Round 2 (1.1x fatigue): Row 94-132 sec + snatches 22-33 sec + transition = 121-175 sec Round 3 (1.2x fatigue): Row 102-144 sec + snatches 24-36 sec + transition = 131-190 sec Total estimated range: 362-525 seconds (6:02-8:45) Anchor Comparison: This workout is most similar to Jackie (1000m row, 50 thrusters 45/35, 30 pull-ups) which has L10: 310-340 sec, L5: 420-480 sec, L1: 600-720 sec. However, this workout has: - Half the rowing distance (1500m vs 1000m) - Lighter but more technical movement (DB snatches vs thrusters) - Fewer total reps (30 vs 50+30) The DB snatches at 50/35 are lighter than Jackie's thrusters at 45/35, but require more coordination. The extra 500m of rowing roughly balances the fewer reps. I estimate this workout to be slightly faster than Jackie due to the lighter loading. Adjusted benchmarks: L10: ~300 sec (5:00) L5: ~540 sec (9:00) L1: ~780 sec (13:00 - at the cap) Final targets - L10: 300 sec, L5: 540 sec, L1: 780 sec

Modality Profile

Row is monostructural cardio (M), Beastmaker is a bodyweight gymnastics movement (G). Two modalities split 50/50.