Workout Description

Why This Workout Is Hard

This partner workout combines high volume (200 total reps per person across 4 movements) with continuous work and minimal rest opportunities. The 4000+ meters of rowing bookends create significant aerobic demand, while the middle section hits multiple muscle groups consecutively. Beast makers (burpee-to-dumbbell-clean-and-press) are particularly taxing after step-overs and box jumps have pre-fatigued the legs. The partnership format helps with pacing but doesn't eliminate the cumulative fatigue from this volume and movement combination.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 200 total reps across four demanding movements will severely test muscular endurance, especially grip stamina from T2B and Beast Makers.
• Endurance (8/10): Over 4000m of rowing plus high-volume bodyweight movements creates significant cardiovascular demand throughout this long-duration partner workout.
• Flexibility (6/10): Toes-to-bar requires significant shoulder and hip flexibility, while step overs and box jumps demand good hip mobility throughout.
• Speed (6/10): Partner format encourages fast transitions and cycling speed, though high volume may force pacing strategies to manage fatigue.
• Power (5/10): Box jumps are purely explosive, while Beast Makers combine power and strength elements, creating moderate overall power demands.
• Strength (4/10): Dumbbell step overs and Beast Makers provide moderate strength demands, while other movements rely primarily on bodyweight resistance.

Movements

• Beastmaker
• Toes-to-Bar
• Box Jump
• Row
• Dumbbell Box Step Over

Benchmark Notes

This is a partner workout with significant rowing volume and mixed movements. Breaking down by components: Buy-in 2024m row split (1012m each): Elite rowers ~180 sec, recreational ~300 sec. Main work 2 rounds split 25/25 each: 25 DB step overs (~30-50 sec), 25 box jumps (~40-65 sec), 25 T2B (~40-75 sec), 25 beast makers (~75-150 sec). Total per person per round: 185-340 sec. Two rounds with fatigue: 370-750 sec. Cash-out 2025m row split: Similar to buy-in, ~180-300 sec. Partner coordination adds ~30-60 sec in transitions. Total estimated times: Elite 730-800 sec, recreational 1350-1410 sec. This workout is most similar to longer mixed modal benchmarks like Kelly or Murph in duration and complexity. The high rowing volume (4049m total split) combined with moderate-intensity mixed movements creates a 12-23 minute workout. Final targets: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).

Modality Profile

5 movements total: Row (M), Dumbbell Box Step Over (W), Box Jump (G), Toes-to-Bar (G), Beastmaker (W). Distribution: 2 Gymnastics (40%), 1 Monostructural (20%), 2 Weightlifting (40%)