Workout Description

Why This Workout Is Medium

This workout combines moderate skill movements (double unders, toes to bar) with light-moderate weight renegade rows across 5 rounds. While each movement individually is manageable for average CrossFitters, the combination creates cumulative grip and core fatigue. The 36 double unders allow some recovery between strength elements, and the rep scheme provides natural break points. Most athletes can complete as prescribed with strategic pacing, making this a solid medium challenge.

Benchmark Times for 30:00 - 45:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling (toes to bar), core work, and sustained grip demands across multiple rounds will test muscular endurance.
• Endurance (7/10): Five rounds of continuous movement with double unders creating significant cardiovascular demand and elevated heart rate throughout the workout.
• Speed (7/10): Fast cycling between three distinct movement patterns with minimal rest requires quick transitions and efficient movement execution throughout.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while renegade rows require good thoracic spine mobility and stability.
• Power (6/10): Double unders are explosive and require coordination, while toes to bar has a kipping component that demands power generation.
• Strength (4/10): Renegade rows with moderate weight and toes to bar require decent strength, but not maximal force production capabilities.

Movements

• Double-Under
• Toes-to-Bar
• Renegade Row

Benchmark Notes

This workout consists of 5 rounds of 36 double unders, 12 toes to bar, and 6 renegade rows (50/35 lb). I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: Double Unders (36 reps): In fresh state, double unders take ~0.5 sec each = 18 sec. However, in a mixed workout with grip-intensive movements, expect some rhythm breaks. Round 1: 20 sec, Rounds 2-3: 22-25 sec, Rounds 4-5: 25-30 sec. Toes to Bar (12 reps): Fresh state ~1.5-2.5 sec per rep = 18-30 sec for 12 reps. After double unders (grip pre-fatigue), expect set breaking. Round 1: 25 sec, Rounds 2-3: 30-35 sec, Rounds 4-5: 40-50 sec with more frequent breaks. Renegade Rows (6 reps at 50 lb): These are demanding - plank hold + alternating DB rows. Fresh state ~4-5 sec per rep = 24-30 sec. Round 1: 30 sec, Rounds 2-3: 35-40 sec, Rounds 4-5: 45-55 sec. Transitions: Minimal equipment changes, ~3-5 sec between movements. Total per round: Round 1: 80 sec, Round 2: 95 sec, Round 3: 105 sec, Round 4: 120 sec, Round 5: 135 sec. Total time: ~535 sec (8:55) for intermediate athlete. This is most similar to Annie (50-40-30-20-10 double-under + sit-up) which has L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. However, this workout is more demanding due to: 1) Renegade rows being much harder than sit-ups, 2) Toes to bar being more grip-intensive than sit-ups, 3) Higher total volume (180 DU vs 150 in Annie). I'm scaling Annie upward by ~50-60% to account for the increased difficulty. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 960 sec (16:00).

Modality Profile

Double-Under and Toes-to-Bar are gymnastics movements (bodyweight coordination and bodyweight strength), while Renegade Row is a weightlifting movement using dumbbells. With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% W.