Workout Description

Why This Workout Is Hard

This AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The 95/65lb thrusters become increasingly difficult as grip and shoulders fatigue from beastmakers, while double-unders demand coordination under metabolic stress. The 9-minute duration prevents meaningful recovery between rounds. Most average athletes will struggle with the barbell cycling and coordination breakdown, requiring weight scaling or movement modifications.

Benchmark Times for C. WOD

• Elite: <0:8.4
• Advanced: 0:7.8-0:7.2
• Intermediate: 0:6.6-0:06
• Beginner: >0:3.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep thrusters and double unders combined with grip-intensive beastmakers will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the compound movements and jumping rope component.
• Power (7/10): Double unders are highly power-dependent, thrusters require explosive hip drive, and beastmakers demand coordinated explosive movement.
• Strength (6/10): Moderate loads on thrusters (95/65) and bodyweight beastmakers require solid strength foundation, though not maximal effort territory.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, particularly important for maximizing double under efficiency and thruster pace.
• Flexibility (4/10): Thrusters demand good overhead and hip mobility, while beastmakers require shoulder flexibility for the complex movement pattern.

Movements

• Thruster
• Beastmaker
• Double-Under

Benchmark Notes

This is a 9-minute AMRAP with 3 Beastmakers (50/35), 9 Thrusters (95/65), and 21 Double Unders per round. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - Beastmakers (50/35): These are dumbbell snatches, ~2.5 sec per rep fresh = 7.5 sec for 3 reps - Thrusters (95/65): Standard Rx weight, ~2.5 sec per rep fresh = 22.5 sec for 9 reps - Double Unders: ~0.5 sec per rep in rhythm = 10.5 sec for 21 reps - Transitions: ~3-5 sec between movements Round Time Calculation: Round 1 (fresh): 7.5 + 22.5 + 10.5 + 6 sec transitions = 46.5 sec Round 2: Apply 1.1x fatigue = 51 sec Round 3: Apply 1.2x fatigue = 56 sec Round 4: Apply 1.3x fatigue = 60 sec Round 5: Apply 1.4x fatigue = 65 sec Round 6: Apply 1.5x fatigue = 70 sec Round 7: Apply 1.6x fatigue = 74 sec Round 8: Apply 1.7x fatigue = 79 sec Round 9: Apply 1.8x fatigue = 84 sec Cumulative times: - 6 rounds: 46.5 + 51 + 56 + 60 + 65 + 70 = 348.5 sec (5:48) - 7 rounds: 348.5 + 74 = 422.5 sec (7:02) - 8 rounds: 422.5 + 79 = 501.5 sec (8:21) - 9 rounds: 501.5 + 84 = 585.5 sec (9:45 - exceeds time cap) This workout is similar to Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) but with heavier loading and shorter time domain. Cindy benchmarks show L10: 25-30 rounds in 20 minutes, L5: 15-18 rounds, L1: 6-8 rounds. Scaling for 9 minutes (45% of Cindy's time) and accounting for heavier loading (thrusters vs air squats, weighted snatches vs pull-ups), I expect roughly 40-50% of Cindy's round counts. Adjusted expectations: - L10: 8-9 rounds (elite athletes pushing through fatigue) - L5: 6 rounds (median CrossFitter maintaining steady pace) - L1: 3-4 rounds (beginners with longer rest periods) Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Beastmaker and Double-Under are gymnastics movements (bodyweight coordination skills), while Thruster is a weightlifting movement with external load. Two gymnastics movements out of three total gives 67% gymnastics, 33% weightlifting.