Workout Description

Why This Workout Is Hard

The combination of heavy beastmakers (50/35 DB thrusters) with high-skill alternating pistols creates significant fatigue accumulation across 5 rounds. The 400m runs provide minimal recovery as legs are already taxed from pistols. Most average CrossFitters will struggle with pistol volume under fatigue and may need to scale the thruster weight. The continuous nature with limited rest between challenging movements drives this to Hard difficulty.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pistols and beastmakers across five rounds will heavily tax muscular endurance, especially in legs and grip strength.
• Endurance (7/10): Five rounds with 400m runs creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout with minimal rest.
• Flexibility (7/10): Pistols demand exceptional ankle, hip, and hamstring mobility while beastmakers require good shoulder and thoracic spine flexibility.
• Strength (6/10): Beastmakers with 50/35lb load and single-leg pistols require substantial strength, particularly unilateral leg strength and grip strength.
• Speed (5/10): Steady pacing required to maintain consistent round times while managing fatigue accumulation across all movements and transitions.
• Power (3/10): Moderate power demand from explosive hip extension in beastmakers and driving up from pistol bottom position.

Movements

• Pistol Squat
• Beastmaker
• Run

Benchmark Notes

This workout consists of 5 rounds of 5 Beastmakers (50/35 lb), 10 Alternating Pistols, and 400m Run. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - Beastmaker (Devil Press): A complex movement combining burpee + dual DB snatch. At 50/35 lb, expect 8-12 sec per rep fresh - Alternating Pistols: Single-leg squats requiring balance and strength, 3-4 sec per rep - 400m Run: 75-120 sec depending on fitness level Round-by-Round Breakdown: Round 1 (Fresh): Beastmakers 5×10sec=50sec, Pistols 10×3sec=30sec, Run 90sec, Transitions 15sec = 185sec Round 2: Beastmakers 5×11sec=55sec, Pistols 10×3.2sec=32sec, Run 95sec, Transitions 15sec = 197sec Round 3: Beastmakers 5×12sec=60sec, Pistols 10×3.5sec=35sec, Run 100sec, Transitions 15sec = 210sec Round 4: Beastmakers 5×13sec=65sec, Pistols 10×3.8sec=38sec, Run 105sec, Transitions 15sec = 223sec Round 5: Beastmakers 5×14sec=70sec, Pistols 10×4sec=40sec, Run 110sec, Transitions 15sec = 235sec Total for L5 athlete: 185+197+210+223+235 = 1050sec (17:30) This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) but with 5 rounds and different movements. Helen L5 times are 630-690 sec for 3 rounds. Scaling to 5 rounds with more complex movements (Beastmakers are significantly harder than KB swings, pistols harder than pull-ups), I expect roughly 60-70% longer times. Adjusting from Helen anchor: Helen L5 = 660sec for 3 rounds. This workout has 5 rounds (67% more) with harder movements (+30% difficulty), suggesting L5 around 1050-1200sec. Final targets: L10: 720sec (12:00), L5: 1200sec (20:00), L1: 1800sec (30:00)

Modality Profile

Beastmaker and Pistol Squat are bodyweight gymnastics movements (2/3), Run is monostructural cardio (1/3). No weightlifting movements present.