Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy dumbbells (50/35) with high total volume across demanding movements. The 400m runs provide minimal recovery between rounds, while wall walks tax shoulders before upper body pressing. DB renegade rows under fatigue will challenge grip and core stability, followed immediately by 12 push press and 24 front squats. The continuous nature with limited rest, combined with cumulative shoulder/grip fatigue and significant volume, pushes this into Hard territory 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 upper body work (wall walks, renegade rows, push press) combined with front squats creates substantial muscular endurance demands.
• Endurance (7/10): Three rounds with 400m runs and continuous movement creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (7/10): Wall walks demand significant shoulder and thoracic mobility, while front squats require ankle and hip flexibility for proper positioning.
• Strength (6/10): 50/35lb dumbbells provide moderate loading for multiple compound movements, requiring decent strength levels but not maximal effort.
• Speed (6/10): For-time format with multiple transitions between varied movements rewards efficient pacing and quick movement cycling between exercises.
• Power (4/10): Push press requires some explosive hip drive, but most movements are strength-endurance focused rather than purely explosive.

Movements

• Dumbbell Renegade Row
• Dumbbell Front Squat
• Wall Walk
• Dumbbell Push Press
• Run

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) which serves as my primary anchor. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. However, this workout replaces KB swings and pull-ups with more complex dumbbell movements that will significantly increase time. Movement-by-movement breakdown per round: - 400m Run: 75-120 sec (same as Helen) - 4 Wall Walks: 32-60 sec (8-15 sec each, complex movement requiring setup) - 8 DB Renegade Rows (50/35): 24-40 sec (3-5 sec each, grip-intensive plank position) - 12 DB Push Press (50/35): 24-36 sec (2-3 sec each) - 24 DB Front Squats (50/35): 48-72 sec (2-3 sec each) Round 1 fresh times: 203-328 sec Round 2 with 1.15x fatigue: 233-377 sec Round 3 with 1.25x fatigue: 254-410 sec Total base time: 690-1115 sec, plus 30-60 sec transitions = 720-1175 sec range Compared to Helen, this workout adds significantly more upper body complexity and grip demand through wall walks and renegade rows, plus higher volume with the front squats. The dumbbell movements at 50/35 are also more demanding than Helen's bodyweight pull-ups and KB swings. This justifies extending Helen's times by approximately 60-80%. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

5 movements total: Wall Walk (G), Run (M), Dumbbell Renegade Row, Dumbbell Push Press, Dumbbell Front Squat (W). 1 gymnastics, 1 monostructural, 3 weightlifting movements.