Workout Description

Why This Workout Is Medium

This workout combines moderate loads (50/35 DB) with fundamental movements across 6 rounds. The box jumps provide brief recovery between upper body intensive movements. While the DB weight is challenging for power clean & jerks and renegade rows create grip/core fatigue, the relatively low volume per round (24 total reps) and natural pacing breaks between exercises keep this manageable for average CrossFitters. Most can complete as prescribed with strategic rest.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body work through power cleans, jerks, and renegade rows will heavily tax muscular endurance, especially grip and shoulders.
• Power (8/10): Box jumps and power clean & jerks are highly explosive movements, making power development a primary stimulus of this workout.
• Endurance (7/10): Six rounds of continuous work with explosive movements creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Strength (6/10): Moderate dumbbell loads (50/35) combined with explosive movements require solid strength foundation, particularly for overhead and pulling patterns.
• Speed (6/10): Fast transitions between three distinct movement patterns and maintaining quick cycling through rounds demands good movement efficiency and speed.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, while renegade rows require shoulder stability and core flexibility in plank position.

Movements

• Renegade Row
• Dumbbell Power Clean
• Dumbbell Push Jerk
• Box Jump

Benchmark Notes

This workout consists of 6 rounds of 4 box jumps (24/20), 8 DB power clean & jerks (50/35), and 12 alternating renegade rows (50/35). Total volume: 24 box jumps, 48 DB power clean & jerks, 72 renegade rows. Movement analysis: - Box jumps (24"): 1.5-2 sec per rep fresh - DB power clean & jerks (50/35): 3-4 sec per rep (moderate load) - Renegade rows: 2-3 sec per rep (includes plank hold and row) Round-by-round breakdown: Round 1 (fresh): Box jumps 8 sec + DB C&J 24 sec + Renegade rows 24 sec + transitions 6 sec = 62 sec Round 2: 1.1x fatigue = 68 sec Round 3: 1.2x fatigue = 74 sec Round 4: 1.3x fatigue = 81 sec Round 5: 1.4x fatigue = 87 sec Round 6: 1.5x fatigue = 93 sec Total for L5 (median): 465 sec, rounded to 480 sec accounting for grip fatigue from renegade rows affecting subsequent movements. This workout is similar to a medium-duration chipper with mixed modalities. Using Helen (3 rounds, 7:30-8:30 for L10) as a reference anchor, this 6-round workout should take proportionally longer. Helen's L10 is 450-510 sec for males, so scaling up for 6 rounds vs 3 rounds gives us approximately 360-420 sec for L10. Final targets: L10: 360 sec, L5: 480 sec, L1: 720 sec

Modality Profile

4 movements total: Box Jump (G), Dumbbell Power Clean (W), Dumbbell Push Jerk (W), Renegade Row (W). 1 gymnastics movement and 3 weightlifting movements gives 25% G, 75% W.