Workout Description

Why This Workout Is Medium

This partner workout provides built-in recovery periods - while one partner rows 500m (~2 minutes), the other performs DB Beastmakers with natural rest. The 16-minute duration allows multiple switches, preventing excessive fatigue accumulation. DB Beastmakers at 50/35 are moderate load for most athletes. The alternating format and manageable individual work periods keep this accessible to average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): DB Beastmakers require sustained upper body and core muscular endurance, while repeated 500m rows challenge posterior chain stamina throughout the workout.
• Endurance (7/10): 16-minute AMRAP with continuous rowing intervals creates significant cardiovascular demand, though partner format allows brief recovery periods between efforts.
• Speed (6/10): Partner transitions and maintaining rowing pace under fatigue require quick movement cycling, though rest periods moderate the speed demand.
• Power (5/10): Rowing stroke requires explosive hip drive and powerful pulls, while DB Beastmakers involve dynamic movement from floor to overhead.
• Strength (4/10): Moderate dumbbell loads (50/35) and rowing resistance provide strength endurance demands but not maximal strength requirements.
• Flexibility (3/10): DB Beastmakers require shoulder mobility and thoracic extension, while rowing demands hip hinge flexibility and ankle mobility.

Movements

• Beastmaker
• Row

Benchmark Notes

This is a 16-minute partner AMRAP where Partner A rows 500m while Partner B performs AMRAP DB Beastmakers (50/35 lb), then they switch roles. The score is total reps of DB Beastmakers completed by both partners. Movement Analysis: - 500m Row: Takes 85-120 seconds for most athletes (elite ~85s, recreational ~120s) - DB Beastmaker (50/35): A complex movement combining DB snatch + overhead squat + reverse lunge. Fresh pace ~4-6 seconds per rep for elite, 6-8 seconds for recreational Round Structure: In 16 minutes, teams will complete multiple cycles. Each cycle = 500m row + AMRAP Beastmakers until partner finishes rowing. Elite teams (L9-L10): Row in ~85-90 seconds, leaving ~90-95 seconds for Beastmakers per cycle. At 4-5 sec/rep pace, that's ~18-23 reps per cycle. With ~5-6 complete cycles in 16 minutes, elite teams achieve 450-500+ total reps. Intermediate teams (L5-L6): Row in ~100-105 seconds, leaving ~75-80 seconds for Beastmakers per cycle. At 5-6 sec/rep pace, that's ~13-16 reps per cycle. With ~4-5 complete cycles, they achieve 260-320 total reps. Novice teams (L1-L2): Row in ~115-120 seconds, leaving ~60-65 seconds for Beastmakers per cycle. At 7-8 sec/rep pace, that's ~8-10 reps per cycle. With ~3-4 complete cycles, they achieve 96-160 total reps. Fatigue considerations: DB Beastmakers become significantly slower in later rounds due to grip fatigue and metabolic stress. Applied 1.2-1.5x multiplier for later cycles. Transition time: Minimal (2-5 seconds) as partners switch roles at the same equipment station. No direct anchor match, but used Fight Gone Bad (3 rounds total reps: L10 430-500, L5 300-340, L1 180-220) as reference for high-intensity rep accumulation workouts, scaling up for the 16-minute duration. Final targets: L10: 480+ reps, L5: 280 reps, L1: 120 reps

Modality Profile

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