Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable loads and basic movements. The 400m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. While 'Beastmakers' (likely KB swings) at 50/35 lbs will challenge grip and posterior chain over 6 rounds, the sit-ups offer relative recovery. The structure allows pacing and the movements don't significantly interfere with each other, making it accessible to average CrossFitters.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sit-ups (180 total) and moderate volume of beastmakers (90 total) heavily taxes muscular endurance across multiple muscle groups.
• Endurance (7/10): Six rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Speed (6/10): Fast transitions between movements and maintaining pace across six rounds becomes crucial for overall time performance.
• Strength (4/10): Beastmakers with 50/35lb load provides moderate strength demand, while bodyweight sit-ups require minimal strength output.
• Flexibility (3/10): Running requires basic hip mobility, beastmakers need shoulder flexibility, and sit-ups demand spinal flexion range of motion.
• Power (2/10): Minimal explosive movement requirements; beastmakers and sit-ups are primarily grinding movements with sustained contractions.

Movements

• Sit-Up
• Beastmaker
• Run

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-up) but with 6 rounds instead of 3, and substituting 15 Beastmakers (50/35 DB snatches) + 30 sit-ups for the KB swings + pull-ups. Using Helen as the primary anchor: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec fresh, 15 DB snatches at 2.5-3 sec each = 38-45 sec, 30 sit-ups at 1 sec each = 30 sec, plus 10-15 sec transitions. Fresh round time: 153-180 sec. With 6 rounds vs Helen's 3, we expect roughly double the time but with additional fatigue. Round-by-round with fatigue: Round 1-2 (1.0x): 165 sec each, Round 3-4 (1.15x): 190 sec each, Round 5-6 (1.3x): 215 sec each. Total: 330 + 380 + 430 = 1140 sec for elite level. This aligns with doubling Helen's L10 time (510 x 2 = 1020) plus 10% for the extra fatigue from longer workout. Scaling proportionally: L10: 900 sec, L5: 1380 sec, L1: 1980 sec. Final targets - L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 1980 sec (33:00).

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Beastmaker (weighted external load), and Sit-Up (bodyweight gymnastics). Equal distribution with slight rounding adjustment.