Workout Description

Why This Workout Is Medium

This workout combines moderate-weight dumbbells with two demanding movements in continuous 10-minute format. Renegade rows challenge core stability and upper body strength while walking lunges tax the legs and cardiovascular system. The 35/20lb load is manageable for average athletes, but the combination creates steady fatigue accumulation. Most CrossFitters can complete as prescribed with appropriate pacing, though grip and leg fatigue will limit later rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Renegade rows tax upper body stamina while front-racked lunges challenge leg and core endurance throughout the sustained AMRAP format.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the compound movements and front-loaded carries.
• Flexibility (6/10): Renegade rows demand shoulder mobility and core stability, while front-racked lunges require ankle, hip, and thoracic spine flexibility.
• Speed (5/10): AMRAP format rewards efficient transitions and steady pacing, though movements don't allow for rapid cycling due to complexity.
• Strength (4/10): Moderate dumbbell loads require decent strength for renegade rows and front-racked position, but not maximal strength demands.
• Power (2/10): Minimal explosive demands; movements are more grinding and strength-endurance focused rather than power-based or ballistic.

Movements

• Renegade Row
• Dumbbell Walking Lunge

Benchmark Notes

This 10-minute AMRAP combines alternating renegade rows with front-racked walking lunges using moderate dumbbell loads (35/20 lb). I'll analyze this movement by movement: Movement Analysis: - 10 Alternating Renegade Rows: Each rep involves plank hold, row one arm, row other arm, requiring significant core stability and upper body strength. Fresh time: ~3-4 seconds per rep (30-40 seconds total) - 50' DB Walking Lunges (Front Racked): Holding dumbbells at shoulders while lunging forward. Assuming ~2.5 feet per lunge = 20 lunges. Fresh time: ~2-2.5 seconds per rep (40-50 seconds total) Round Breakdown: Round 1 (fresh): 70-90 seconds Round 2: 80-100 seconds (fatigue setting in, especially grip and core) Round 3: 90-110 seconds (significant grip fatigue from renegade rows) Round 4: 100-120 seconds (form breakdown, more rest needed) Round 5+: 110-130+ seconds (frequent breaks, grip failure) Fatigue Considerations: - Renegade rows heavily tax grip, core, and shoulders - Front-racked position challenges core and upper back endurance - Grip fatigue will be the primary limiting factor - Transitions between movements: 5-10 seconds No direct anchor match exists, but this resembles a moderate-intensity AMRAP with compound movements. Comparing to Cindy (AMRAP 20 with bodyweight movements), this is more challenging due to external load and grip demands, but shorter duration. Elite athletes might complete 6-7 rounds, while beginners may struggle to complete 3 full rounds. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Both Renegade Row and Dumbbell Walking Lunge are weighted movements using external load (dumbbells), making this 100% Weightlifting modality