Workout Description
For Time with a partner:
Buy In:
2024m Row (split)
Then 2 Rounds (split 25/25):
50 DB Step Overs
50 Box Jumps
50 T2B
50 Beast Makers
Cash Out:
2025m Row (split)
Why This Workout Is Medium
Despite the high total volume (100 step overs, 100 box jumps, 100 T2B, 100 beast makers plus 4km rowing), the partner format significantly reduces individual workload. Each athlete only performs 25 reps per movement with built-in rest while their partner works. The movements are fundamental skills at moderate intensity. Beast makers add complexity but low reps make it manageable. Total time around 30-40 minutes with natural pacing breaks.
Benchmark Times for WOD
- Elite: <16:00
- Advanced: 17:30-19:00
- Intermediate: 20:30-22:00
- Beginner: >31:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extremely high volume movements (200 total reps per exercise) will severely test muscular endurance across multiple muscle groups.
- Endurance (8/10): Significant rowing volume bookending high-volume bodyweight work creates substantial cardiovascular demand over extended duration with partner splitting.
- Flexibility (6/10): Toes-to-bar demands significant shoulder and hip flexibility, step overs require hip mobility, beast makers need full-body range of motion.
- Speed (6/10): Partner format and high volume demand efficient transitions and sustainable pacing to maintain output throughout the workout.
- Power (5/10): Box jumps require explosive hip extension, beast makers have burpee component, but high volume reduces pure power output.
- Strength (4/10): Dumbbell step overs and beast makers provide moderate resistance, while other movements rely on bodyweight strength endurance.
Movements
- Beastmaker
- Toes-to-Bar
- Box Jump
- Row
- Dumbbell Box Step Over
Scaling Options
Reduce DB weight to 35/25 lbs or use bodyweight step-ups. Lower box height to 20/16 inches with step-downs mandatory. Sub hanging knee raises or V-ups for T2B. Reduce beast makers to 40 reps total or substitute with burpees. Cut rowing to 1500m buy-in and 1000m cash-out. Consider reducing rounds to 1.5 if athlete capacity is limited.
Scaling Explanation
Scale if athlete cannot complete 10 consecutive T2B or cannot maintain proper form on beast makers. Priority is maintaining aerobic intensity throughout rather than struggling with advanced movements. Target completion time should be 25-40 minutes. If athlete is taking excessive rest between small sets, reduce complexity or volume to keep moving.
Intended Stimulus
Long, aerobic-capacity focused workout lasting 30-45 minutes. Primarily oxidative energy system with glycolytic spikes during work intervals. Tests muscular endurance, pacing discipline, and partner coordination. The rowing bookends provide steady-state aerobic work while the middle couplet challenges posterior chain, jumping power, and core strength under fatigue.
Coach Insight
Pace the opening row at 70-75% effort - it's a buy-in, not a race. Switch every 250-500m to keep intensity manageable. For the main work, alternate full movements rather than splitting reps within movements. One partner completes all 50 reps while the other rests, then switch. DB step overs should be controlled - step down, don't jump. Box jumps can be step-downs to preserve legs for T2B. Break T2B early (10-8-8-8-8-8) before grip fails. Beast makers will be the limiting factor - break into small sets of 3-5 reps. Cash out row should be slightly faster than buy-in since it's shorter distance.
Benchmark Notes
Partner workout with split work throughout. Buy-in: 2024m row split = 1012m each, estimate 3:30-4:30 per person. Round 1 (25 reps each): DB Step Overs 1.5 sec/rep = 37.5s, Box Jumps 1.5 sec/rep = 37.5s, T2B 2 sec/rep = 50s, Beast Makers 4 sec/rep = 100s. Total R1 = 225s + 30s transitions = 255s. Round 2: Apply 1.15x fatigue = 293s. Cash out: 2025m row split = 1012.5m each, estimate 3:35-4:35 per person. Base time calculation: Buy-in 240s + R1 255s + R2 293s + Cash-out 245s + partner coordination 87s = 1120s elite baseline. Applied progressive scaling: L9 (960s) represents top 10% teams with excellent coordination and fitness, L5 (1320s) median team performance, L1 (1860s) represents newer teams with more rest breaks and slower transitions.
Modality Profile
5 movements: Row (M), Dumbbell Step Over (W), Box Jump (G), Toes-to-Bar (G), Beast Maker (W). Breakdown: 2 Gymnastics (40%), 1 Monostructural (20%), 2 Weightlifting (40%)
