Workout Description

Why This Workout Is Very Hard

The pairing of 7 heavy, full‑body beastmakers (50/35 pair) with 28/21 bike calories per round creates continuous, compounding fatigue. There’s no built‑in rest; the bike spikes legs and lungs, then you must immediately hinge, push, row, and stabilize under load—hammering grip, shoulders, and midline. Sets of 7 feel small but add up to 35 heavy reps and ~140/105 cals over 18–25 minutes. Many will need to scale.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds with large bike calorie sets drive continuous aerobic demand. The metabolic cost of Beastmakers keeps heart rate elevated, creating a sustained, mid-length effort requiring smart pacing, breathing control, and cardiovascular resilience.
• Stamina (7/10): Complex Beastmakers accumulate shoulder, core, and grip fatigue, while repeated bike efforts tax leg endurance. Moderate total reps but high time-under-tension require sustained muscular output across rounds without significant rest.
• Speed (6/10): For-time format rewards quick transitions and assertive bike cadence, yet fatigue from Beastmakers limits all-out sprinting each round, biasing controlled, sustainable fast cycling and efficient movement over maximal speed.
• Strength (4/10): Dumbbells at 50/35 impose moderate loading across push-up rows, cleans, and thruster-like patterns, demanding whole-body strength, yet the structure prioritizes repeatability over maximal force or near-max percentages.
• Power (4/10): Hip-driven transitions in ground-to-overhead and clean-to-thruster components reward explosive extension, and bike accelerations favor short power surges; however, accumulated fatigue and volume blunt peak power expression.
• Flexibility (3/10): Demands solid shoulder flexion for overhead positions, thoracic extension, and hip-ankle mobility for deep squats, plus stable planking ranges during rows, but it does not require extreme end-range mobility or contortion.

Movements

• Air Bike
• Dead Hang
• Beastmaker

Scaling Options

Weight: Reduce from 50/35 lb dumbbells (each) to loads that allow perfect positions and 7 reps in ≤2 minutes: options include 35/25, 30/20, 25/15, or 20/10. Movement options: 1) Remove renegade rows (devil’s press style: burpee to double DB clean/snatch into press/overhead) with same or lighter load. 2) Keep rows but elevate hands on boxes/plates to reduce ROM; or perform from knees to protect the low back/shoulder. 3) Swap thruster for push press if front rack mobility limits depth; or front squat + push press separately. 4) If only one bell available, perform single-DB devil’s press alternating arms; 7 total reps. Monostructural: If no bike, sub 500/400 m row or ski, or 400 m run per round (aim 90–120 seconds). Volume: Reduce to 4 rounds, or 5 rounds of 5 beastmakers and/or 21/15 cals. Time: Cap at 24 minutes Rx (20–22 minutes scaled). If a round exceeds 5 minutes early, cut cals to 21/15 or drop beastmakers to 5.

Scaling Explanation

Scale to preserve repeatable, high-quality movement and the 18–25 minute intent. Scale if you cannot: 1) hold a rigid plank with minimal hip rotation on rows, 2) perform 5+ quality devil’s press/beastmakers unbroken at the prescribed load when fresh, 3) complete the first round in ≤5 minutes, or 4) maintain consistent bike splits within ~15 seconds. Prioritize spinal neutrality, square hips on the rows, and crisp thruster mechanics over load. Intensity goal: steady grind at RPE 8/10 with small, controlled breaks—breathing hard but able to re-enter work quickly. Choose a load and volume that keeps beastmakers under ~2 minutes per round and the bike at 90–120 seconds. If technique deteriorates (lumbar extension, shoulder dumping, excessive torso twist), lower the load, elevate hands, or remove the rows to maintain the intended stimulus safely.

Intended Stimulus

Long, grindy conditioning piece with significant midline and shoulder stability demand. Target 18–25 minutes total (3:30–5:00 per round) for Rx. Energy system: primarily oxidative with repeated glycolytic surges after transitions. Primary challenge: conditioning and mental resilience, with a strong emphasis on trunk stability, anti-rotation, and grip/shoulder stamina under fatigue.

Coach Insight

Pacing: Start at a sustainable 80–85% effort and aim to hold or negative-split rounds 3–5. On the bike, choose a power you can reproduce every round (men commonly 60–70 rpm Assault/Echo, women 55–65 rpm; RPE 7–8 early, 8–9 late). Exit the bike immediately and take no more than 3–5 seconds before the dumbbells. Movement tips: Place dumbbells just outside shoulder width and parallel. For the beastmaker (burpee to DB plank + push-up, left/right renegade row, double DB clean into thruster): widen feet in the plank to resist rotation, squeeze glutes, keep ribs down, and row by pulling elbow toward hip with minimal torso twist. Step or hop feet between the bells, hike them back like a kettlebell to use hips, and drive the thruster hard with legs—think fast stand, then press through. Keep bells close, don’t arc out. Breathe: exhale on the press, 1–2 recovery breaths before next rep if needed. Common mistakes: Redlining round 1, soft midline/hips rotating on rows, yanking the bells off the floor with a rounded back, overgripping, and resting too long between reps or transitions. Don’t let the bells crash to the shoulders—receive softly. Rep schemes: If proficient, aim for smooth singles with micro-pauses (1–3 seconds) or a controlled unbroken 7. Otherwise use 4–3 or 3–2–2. Bike should consistently take 90–120 seconds; if it drifts beyond that, adjust pace or scale cals. Keep round splits within 10–15 seconds of each other.

Modality Profile

Two unique movements: Bike is monostructural (M); Beastmaker assumed as a loaded dumbbell complex, so weightlifting (W). With two modalities, split is 50/50; no pure bodyweight movement, so G=0.