Workout Description

Why This Workout Is Easy

This workout provides excellent built-in recovery through the partner format. While one athlete rows 500m (2-3 minutes), the other performs light dumbbell movements with natural rest periods. The switching mechanism ensures adequate recovery between work periods. DB Beastmakers at 50/35lbs are manageable for most athletes, and the 16-minute timeframe prevents excessive volume accumulation. The structure prioritizes sustainability over intensity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): DB Beastmakers test upper body muscular endurance while partner rows, creating high volume demands on grip, shoulders, and core.
• Endurance (8/10): 16-minute AMRAP with continuous rowing and DB work creates significant cardiovascular demand, requiring sustained aerobic output throughout.
• Speed (6/10): Partner format creates urgency to maximize reps during DB work while partner rows, requiring efficient movement cycling.
• Strength (4/10): DB Beastmakers at 50/35lbs provide moderate loading that challenges strength endurance rather than maximal strength output.
• Flexibility (3/10): DB Beastmakers require overhead mobility and hip flexibility, while rowing demands some posterior chain range of motion.
• Power (2/10): Minimal explosive demands; workout emphasizes sustained effort over quick, powerful movements throughout the 16-minute duration.

Movements

• Beastmaker
• Row

Scaling Options

Reduce DB weight to 35/25 or 25/15 lbs. Substitute 400m row or 30 cal bike/ski. Replace beastmakers with DB thrusters, hang power cleans, or regular burpees. Consider 12-minute AMRAP for newer athletes.

Scaling Explanation

Scale if you cannot maintain 15+ beastmakers per minute when fresh or complete 500m row in under 2:30. Priority is maintaining intensity and movement quality over hitting Rx weights. Target steady work rate throughout with minimal rest between switches.

Intended Stimulus

Mixed modal conditioning in the moderate to aerobic time domain. Primary glycolytic and oxidative energy system stress with constant movement switching. Tests aerobic capacity, muscular endurance, and ability to maintain work output across different movement patterns under partner accountability.

Coach Insight

Partner A should maintain steady 2:00-2:30/500m row pace to allow consistent work periods. Partner B focus on unbroken sets of 8-12 DB beastmakers early, then smaller chunks as fatigue sets. Quick transitions are key - have DBs ready and positioned. Count reps aloud to track progress. Expect 4-6 switches total. Grip will be limiting factor - use hook grip on DBs and chalk liberally.

Benchmark Notes

This is a 16-minute partner AMRAP where Partner A rows 500m while Partner B performs DB Beastmakers, then they switch. Score is total reps of Beastmakers completed. Key factors: 1) 500m row takes 85-120 seconds depending on ability (elite: 85s, recreational: 120s), 2) DB Beastmakers are complex movements combining squat thrust, push-up, and jump with DBs - estimate 4-6 seconds per rep when fresh, 3) With switching pattern, each partner gets multiple work periods but also rest periods. Analysis: Elite athletes row 500m in ~85s, leaving partner ~85s for Beastmakers at 4s/rep = ~21 reps per round. Over 16 minutes, elite teams complete ~11-12 switches, totaling ~460 reps. Recreational athletes row in 120s, partner gets 120s for Beastmakers at 6s/rep = 20 reps per round. With 8-9 total switches over 16 minutes = ~160 total reps. Fatigue accumulates significantly in later rounds, with Beastmaker pace degrading 20-30% due to grip fatigue and overall conditioning demands. Set breaking becomes necessary after 3-4 rounds for most athletes.

Modality Profile

Row is monostructural cardio (M), Dumbbell Beastmaker is a weighted movement (W). Two modalities split evenly.