Workout Description

Why This Workout Is Hard

The 50/35lb dumbbells create significant loading for both upper body pulling (renegade rows) and full-body pressing (thrusters). The alternating movement pattern prevents meaningful recovery between exercises, with double-unders providing active recovery that still taxes the cardiovascular system. Five rounds accumulates substantial fatigue, particularly in grip strength and shoulders. The combination of moderate-heavy loading with continuous work and movement interference makes this challenging for average athletes.

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 renegade rows and thrusters with 50/35lb dumbbells will heavily tax upper body and leg muscular endurance over multiple rounds.
• Endurance (7/10): Five rounds of continuous work with double unders creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (6/10): Double unders require explosive hip extension and coordination, thrusters demand power from legs through shoulders in rapid succession.
• Speed (6/10): Fast cycling between movements and maintaining double under rhythm under fatigue requires quick transitions and sustained pace.
• Strength (4/10): Moderate dumbbell load requires decent strength for thrusters and renegade rows, but not maximal strength output.
• Flexibility (3/10): Renegade rows demand shoulder mobility and core stability, thrusters require overhead and hip flexibility for full range of motion.

Movements

• Thruster
• Renegade Row
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of: 10 Alternating Renegade Rows (50/35), 30 Double Unders, 10 DB Thrusters (50/35), 30 Double Unders. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Renegade Rows (50/35): 2-3 sec per rep when fresh, involves plank hold + row + alternating sides - Double Unders: 0.5 sec per rep when in rhythm - DB Thrusters (50/35): 2-3 sec per rep, similar loading to standard thruster but with dumbbells Round-by-Round Breakdown: Round 1 (Fresh): Renegade Rows 25 sec, DU 15 sec, Thrusters 25 sec, DU 15 sec, transitions 10 sec = 90 sec Round 2: 1.1x fatigue = 99 sec Round 3: 1.2x fatigue = 108 sec Round 4: 1.3x fatigue = 117 sec Round 5: 1.4x fatigue = 126 sec Total: ~540 sec (9:00) for elite level This workout is most similar to a medium-duration chipper with mixed modalities. The combination of upper body strength (renegade rows), coordination (double unders), and full-body power (thrusters) creates significant cumulative fatigue. The double unders appear twice per round, which will become increasingly challenging as grip and coordination deteriorate. Compared to benchmarks like Helen (7:30-8:30 for elite) or other 5-round mixed modality workouts, this falls into the 8-15 minute range for most athletes. The renegade rows are particularly taxing and will slow down significantly in later rounds. Final targets: L10: 12:00 (720 sec), L5: 20:00 (1200 sec), L1: 30:00 (1800 sec)

Modality Profile

Renegade Row is gymnastics (bodyweight movement), Double-Under is gymnastics (jump rope coordination), and Thruster is weightlifting (barbell movement). With 2 gymnastics and 1 weightlifting movement, the breakdown is 67% weightlifting and 33% gymnastics.