Workout Description

Why This Workout Is Medium

This 20-minute EMOM has light loads (40# renegade rows, 30# leg lifts) and moderate volume per round. The rowing and bodyweight movements are sustainable, with built-in 50+ seconds of rest each minute. The 3-second holds on leg lifts add intensity but don't create significant fatigue carryover. Average athletes complete as prescribed without major scaling, though grip and core endurance accumulate gradually across 20 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Renegade rows, leg lifts with holds, and flutter kicks accumulate significant muscular endurance demand across core and upper body over 20 minutes of repeated efforts.
• Speed (6/10): EMOM structure demands consistent pacing and quick transitions between movements within each minute. Cycling speed through renegade rows and flutter kicks is moderately important.
• Endurance (4/10): EMOM format with :50 rowing provides moderate cardiovascular demand, but the 20-minute structure with built-in rest between minutes limits sustained aerobic challenge compared to continuous work.
• Strength (4/10): 40# dumbbell renegade rows provide moderate load, but the focus is muscular endurance rather than maximal strength. Light loading limits pure strength stimulus.
• Flexibility (3/10): Renegade rows and leg lifts require basic shoulder and hip mobility, but movements stay within standard ranges. No extreme range-of-motion demands present.
• Power (2/10): Movements emphasize controlled tempos with holds and steady pacing. The :03 hold on leg lifts and rowing mechanics prioritize endurance over explosive output.

Movements

• Leg Lift
• Renegade Row
• Flutter Kick
• Row

Modality Profile

Workout contains 4 movements: Row (M), Renegade Row (G), Leg Lift (G), Flutter Kicks (G). Three gymnastics movements (bodyweight) and one monostructural movement (rowing) = 75% G, 25% M, 0% W.