Workout Description
Metabolic Conditioning Prep:OH Carry and Renegade Row Review. Prep for Workout (in partners):While P1 performs 10 DB Rows on each side, P2 holds the DB (light) in a single-arm overhead position. switch arms when partner switches sides on the Rows.Switch P1 performs a 100-m DB Overhead Carry (light DB; 50 m each arm), P2 performs 10 Sit-ups.Switch P1 performs a 100-m Waiter Carry (workout weight; 50 m each arm), P2 performs 10 DB Rows on each side with their workout weight.SwitchMetabolic Conditioning:AMRAP 15100-m Single-arm DB Overhead Carry – Right (50/35 lb.)12 DB Renegade Rows – Right24 AbMat Sit-ups12 DB Renegade Rows – Left100-m Single-arm DB Overhead Carry – LeftScore: Rounds and Reps
Why This Workout Is Hard
15-minute AMRAP with continuous work (100m carries + renegade rows + sit-ups) creates significant fatigue accumulation. Light-moderate dumbbell loads (50/35 lb) are manageable individually, but the combination of unilateral overhead carries demanding shoulder stability, renegade rows requiring core/grip endurance, and sit-ups with no built-in recovery makes this challenging. Average athletes will experience grip fatigue and shoulder burn, limiting rounds completed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of renegade rows, sit-ups, and loaded carries stress muscular endurance across shoulders, core, and grip. Sustained output over 15 minutes without full recovery.
- Endurance (7/10): 15-minute AMRAP with continuous movement and 200m total carries demands sustained cardiovascular output. Moderate-intensity aerobic work with minimal rest between movement blocks.
- Speed (6/10): AMRAP format incentivizes quick transitions and steady cycling through movement blocks. Pacing strategy critical to maximize rounds within 15-minute window.
- Strength (4/10): Moderate loads (50/35 lb DBs) with single-arm carries and renegade rows require some strength, but primary demand is endurance rather than maximal force production.
- Flexibility (3/10): Overhead carries and renegade rows require shoulder mobility and stability, but demands are moderate. No extreme range-of-motion positions required.
- Power (2/10): Minimal explosive demand. Movements are controlled and sustained rather than ballistic. Carries and rows emphasize steady tension over speed.
Movements
- Renegade Row
- AbMat Sit-Up
- Overhead Carry
Modality Profile
Workout contains 10 unique movements: DB Overhead Carry (W), DB Renegade Rows (W), Sit-ups (G), DB Rows (W), Waiter Carry (W), Single-arm DB Overhead Carry (W), AbMat Sit-ups (G). Breakdown: 6 weightlifting movements (DB carries, renegade rows, DB rows), 2 gymnastics movements (sit-ups, abmat sit-ups), and 1 monostructural movement (100-m carries as distance-based cardio element). W: 6/10 = 60%, G: 2/10 = 20%, M: 1/10 = 10%. Adjusted to G: 30% to account for the significant gymnastics component in sit-ups throughout the workout.
