Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable loads and volume. The 400m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. Beastmakers at 50/35 are accessible for most athletes, and the bike calories offer active recovery. The 5-round structure creates steady work without overwhelming intensity. While there's some grip and leg fatigue interaction, the pacing allows athletes to maintain consistent effort throughout without major scaling needs.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds of running and biking with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): Moderate rep ranges of Beastmakers combined with sustained cardio efforts will challenge muscular endurance, especially grip and posterior chain.
• Speed (6/10): Fast transitions between three different modalities and maintaining pace across five rounds requires good cycling speed and efficiency.
• Strength (4/10): Beastmakers at 50/35 lbs require moderate strength but aren't maximal loads; running and biking are primarily bodyweight efforts.
• Flexibility (3/10): Running requires basic hip mobility, Beastmakers demand shoulder and hip flexibility, biking needs moderate hip range of motion.
• Power (2/10): Minimal explosive demands; Beastmakers are more strength-endurance focused, while running and biking are steady-state cardio efforts.

Movements

• Air Bike
• Beastmaker
• Run

Benchmark Notes

This workout consists of 5 rounds of 400m run, 10 Beastmakers (50/35 lb), and 10/8 calorie bike. I'll analyze this using Helen as the primary anchor, which is 3 rounds of 400m run, 21 KB swings 53/35, and 12 pull-ups with times of L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec fresh, Beastmakers (dumbbell snatches) at 50/35 lb take about 20-30 sec for 10 reps, and 10/8 cal bike takes 15-25 sec. Fresh round time: 110-175 sec. However, this workout has 5 rounds vs Helen's 3, creating significantly more fatigue. The Beastmakers are lighter than Helen's KB swings but require more coordination. The bike calories are fewer reps than Helen's pull-ups but add different metabolic stress. Fatigue progression: Round 1-2: 1.0x baseline, Round 3: 1.15x, Round 4: 1.25x, Round 5: 1.4x. Transitions between movements add 5-10 sec per round. Total estimated times: Elite athletes (L10) around 14-15 minutes, intermediate (L5) around 20-21 minutes, beginners (L1) around 28-30 minutes. This scales proportionally from Helen but accounts for the additional 2 rounds and different movement patterns. Final targets: L10: 840-900 sec (14:00-15:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00).

Modality Profile

Run and Bike are both monostructural cardio movements (2/3 = 67%), while Beastmaker is a gymnastics bodyweight movement (1/3 = 33%). No weightlifting movements present.