Workout Description

Why This Workout Is Medium

While renegade rows with moderate weight (50/35) require core stability and coordination, the 10-rep sets are manageable. The ladder sprints provide natural recovery between rowing sets, preventing excessive fatigue accumulation. Six rounds creates moderate volume without being overwhelming. The combination allows for brief recovery during transitions, and neither movement significantly interferes with the other. Most average CrossFitters can complete this as prescribed with steady pacing.

Benchmark Times for Rows and Sprints

• 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 renegade rows (60 total reps) combined with repeated sprint efforts will heavily tax upper body and leg muscular endurance.
• Speed (8/10): Sprint intervals are inherently speed-focused, and minimizing transition time between movements becomes critical for overall workout performance.
• Endurance (7/10): Six rounds for time with minimal rest creates significant cardiovascular demand, especially with the sprint intervals taxing the aerobic system.
• Power (6/10): Ladder sprints are pure power output with explosive acceleration, while renegade rows have minimal power component in the rowing motion.
• Strength (4/10): Moderate load renegade rows require decent strength, but the focus shifts to strength endurance rather than maximal force production.
• Flexibility (3/10): Renegade rows demand shoulder mobility and core stability, while sprinting requires basic hip and ankle range of motion.

Movements

• Renegade Row
• Sprint

Benchmark Notes

This workout combines upper body strength endurance with explosive running movements across 6 rounds. Breaking down by movement: Renegade Rows (10 alternating = 5 per arm): These are challenging as they combine a plank hold with rowing motion. Fresh state: ~3-4 sec per rep = 30-40 sec per round. The 50/35lb loading is moderate-heavy for this movement. Ladder Sprints (10ft + 20ft + 30ft + 40ft = 100ft total): These are short, explosive efforts with direction changes. Fresh state: ~15-20 sec per round including turnarounds. Round-by-round breakdown with fatigue: Round 1: 45 sec (30 rows + 15 sprints), Round 2: 50 sec (1.1x fatigue), Round 3: 55 sec (1.2x fatigue), Round 4: 60 sec (1.3x fatigue), Round 5: 65 sec (1.4x fatigue), Round 6: 70 sec (1.5x fatigue). Total: 345 sec base + transitions (5 sec between rounds) = ~370 sec for elite. The grip fatigue from renegade rows will significantly impact later rounds, and the explosive nature of sprints after isometric holds creates additional interference. This workout is similar to a medium-duration chipper with mixed modalities. Comparing to Helen (3 rounds with 400m run + KB swings + pull-ups) which has L10 at 450-510 sec, this workout is shorter but more grip-intensive. Adjusting Helen downward due to shorter distance but accounting for the challenging renegade row component. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

Renegade Row is a bodyweight gymnastics movement, Sprint is monostructural cardio. Two modalities split 50/50.