Workout Description

Why This Workout Is Hard

The 10-minute AMRAP format creates continuous work with minimal built-in rest. The dumbbell weight is moderate, but the combination of unilateral and bilateral movements taxes grip strength significantly. The renegade rows require core stability while fatigued, and transitioning between movement patterns (snatch to row to clean) adds complexity. Most athletes will complete 4-6 rounds with diminishing speed due to grip fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-rep dumbbell work taxes muscular endurance, particularly in shoulders, back, and grip. Renegade rows add significant core stamina demands.
• Power (7/10): Power snatches and power cleans demand explosive hip drive and quick turnover. High rep count maintains power focus throughout.
• Endurance (6/10): Ten-minute AMRAP with compound dumbbell movements creates sustained cardiovascular demand. The weight and movement complexity prevents all-out aerobic effort.
• Speed (6/10): Quick transitions between movements and efficient cycling of power snatches and cleans are crucial for maximizing rounds.
• Strength (5/10): Moderate dumbbell loads challenge strength, especially in renegade rows and power cleans where both dumbbells are used simultaneously.
• Flexibility (4/10): Power snatches require decent shoulder mobility and hip hinge patterns. Power cleans need moderate front rack mobility.

Movements

• Dumbbell Renegade Row
• Dumbbell Power Clean
• Dumbbell Snatch

Scaling Options

Reduce dumbbell weight to 35/25 lbs for power movements, 25/15 lbs for renegade rows. Substitute regular rows from plank for renegade rows if needed. For power snatches, can reduce to 8-10 reps or perform from hang position. Power cleans can be modified to alternating singles (6 per side) or performed from hang. Time remains at 10 minutes to preserve intended stimulus.

Scaling Explanation

Scale if unable to maintain proper mechanics for 3-4 unbroken reps at prescribed weight. Athletes should be able to complete at least 4 full rounds while maintaining form. Priority is on smooth transitions and consistent movement patterns over load. Scale load or movement complexity if back position compromised or if unable to maintain steady work rate. Target RPE 7-8/10 throughout.

Intended Stimulus

Moderate-intensity glycolytic workout in 10-minute time domain. Primary focus is on upper body pulling strength-endurance and midline stability. The combination of unilateral and bilateral dumbbell movements challenges coordination while maintaining sustained power output. Expect heart rate to climb steadily with brief recovery during renegade rows.

Coach Insight

Break up power snatches into sets of 4-6 to maintain quality. For renegade rows, focus on a strong plank position - avoid hip rotation. Power cleans can be broken into sets of 4-6 based on fatigue. Quick but controlled transitions between movements. Aim for 4-6 rounds total. Keep dumbbells close to body on all movements. Common faults include rushing the snatch turnover and losing core position in renegade rows.

Benchmark Notes

Analysis based on 10-minute AMRAP format: Movement breakdown per round: - 12 DB Power Snatches: ~2.5s each = 30s - 6 Renegade Rows: ~3s each = 18s - 12 DB Power Cleans: ~2.5s each = 30s Base round time: 78s fresh Transitions between movements: ~3-5s x 2 = 8s Total round time fresh: ~86s Fatigue factors: - Grip fatigue compounds across movements - DB Power Cleans will slow significantly after round 4 - Renegade Rows become increasingly difficult Round progression: R1: 86s R2: 90s R3: 95s R4: 100s R5: 108s R6: 115s R7: 125s (partial) Compared to Cindy benchmark (20min AMRAP) and scaled proportionally for 10min duration and increased loading/complexity. Cindy L10 is 25-30 rounds in 20min, which scales to ~7.5 rounds for a 10min window with simpler movements. Given the heavier loading and more complex movements here, reducing top-end slightly. Recap: Male - L10: 7.6+ rounds, L5: 5.8 rounds, L1: 3.5 rounds Female - L10: 7.0+ rounds, L5: 5.3 rounds, L1: 3.2 rounds

Modality Profile

All three movements (Dumbbell Snatch, Dumbbell Renegade Row, Dumbbell Power Clean) are weightlifting movements as they involve external loads with dumbbells. Since all movements fall into the weightlifting category, the workout is 100% weightlifting.

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