Workout Description

Why This Workout Is Medium

This workout combines moderate skill movements with manageable volume across 5 rounds. Double unders require coordination but 30 reps allows for breaks. DB Beastmakers at 50/35 are challenging but doable for average athletes. Knees to elbows will fatigue the grip and core progressively. The round structure provides natural rest periods, and while cumulative fatigue will build, the rep scheme prevents any single element from becoming overwhelming. Most CrossFitters can complete as prescribed with appropriate pacing.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders, DB beastmakers, and knees to elbows will heavily tax muscular endurance, especially grip and core stamina.
• Endurance (7/10): Five rounds of continuous work with double unders and high-rep movements creates significant cardiovascular demand and aerobic stress throughout.
• Speed (7/10): Fast rope cycling, quick transitions between movements, and maintaining pace across five rounds demands high movement speed and efficiency.
• Flexibility (6/10): Knees to elbows requires good shoulder and hip mobility, while beastmakers demand thoracic extension and overhead positioning throughout the movement.
• Power (6/10): Double unders require explosive calf and coordination power, while beastmakers have a dynamic component from floor to overhead position.
• Strength (4/10): DB beastmakers with moderate weight provide some strength demand, but primarily tests strength endurance rather than maximal force production.

Movements

• Double-Under
• Beastmaker
• Knees-to-Elbow

Benchmark Notes

This workout consists of 5 rounds of 30 double unders, 5 DB beastmakers (50/35), and 10 knees to elbows. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: Double Unders (30 reps): Fresh state ~15 seconds (0.5 sec/rep), but in a complex workout with grip fatigue from beastmakers and core fatigue from K2E, expect 18-25 seconds per round with increasing fatigue. DB Beastmakers (5 reps at 50/35): This is a complex movement combining a burpee, clean, and thruster. Fresh state ~8-10 seconds per rep (40-50 seconds total), but with cumulative fatigue expect 45-70 seconds per round. Knees to Elbows (10 reps): Fresh state ~2 seconds per rep (20 seconds), but after grip-intensive beastmakers and in later rounds, expect 25-40 seconds with set breaking. Round-by-round analysis: Round 1: DU 18s + Beastmakers 45s + K2E 25s + transitions 10s = 98s. Round 2: DU 20s + Beastmakers 50s + K2E 28s + transitions 12s = 110s (1.12x fatigue). Round 3: DU 22s + Beastmakers 55s + K2E 32s + transitions 15s = 124s (1.27x fatigue). Round 4: DU 25s + Beastmakers 62s + K2E 36s + transitions 17s = 140s (1.43x fatigue). Round 5: DU 28s + Beastmakers 70s + K2E 40s + transitions 20s = 158s (1.61x fatigue). Total estimated time for L5 athlete: 630 seconds (10:30). This workout is most similar to a medium-duration mixed modal workout. Comparing to Helen (3 rounds, 630-690s for L5), this 5-round format with similar complexity suggests slightly shorter individual rounds but more total volume. The grip and core fatigue from beastmakers into K2E creates significant interference. L10 athletes can maintain better pacing and technique: ~300 seconds (5:00). L1 athletes will experience major set breaking and extended rest: ~960 seconds (16:00). Final targets - L10: 300s, L5: 540s, L1: 960s.

Modality Profile

All three movements (Double-Under, Beastmaker, Knees-to-Elbow) are bodyweight gymnastics movements requiring coordination, skill, and bodyweight strength.