Workout Description

Why This Workout Is Medium

This workout combines moderate dumbbell weight with fundamental movements in a 9-minute AMRAP format. The 50/35lb dumbbells are manageable for most CrossFitters, and the movements don't significantly interfere with each other. The renegade rows will challenge core stability and the lunges will accumulate leg fatigue, but the continuous nature allows athletes to pace themselves. Most average CrossFitters can complete 3-4 rounds as prescribed with moderate intensity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts across multiple muscle groups with 50/35lb dumbbells will heavily tax muscular endurance, especially grip strength and posterior chain.
• Endurance (7/10): Nine minutes of continuous work with compound movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Strength (6/10): Moderate dumbbell loads challenge strength endurance rather than maximal strength, but still require significant force production for deadlifts and lunges.
• Speed (6/10): AMRAP format rewards efficient movement transitions and consistent pacing to maximize rounds, though grip fatigue may limit cycling speed.
• Flexibility (4/10): Renegade rows demand shoulder stability, reverse lunges require hip mobility, and V-ups need hamstring flexibility for proper execution.
• Power (2/10): Primarily strength-endurance focused with controlled tempos; minimal explosive movement requirements except potentially during V-up transitions.

Movements

• Dumbbell Renegade Row
• V-Up
• Dumbbell Deadlift

Benchmark Notes

This 9-minute AMRAP contains 40 total reps per round (10 DB renegade rows + 10 DB deadlifts + 10 DB reverse lunges + 10 V-ups) using moderate dumbbell loads (50/35 lbs). Movement analysis: DB renegade rows are grip and core intensive, taking 3-4 sec per rep including plank hold transitions. DB deadlifts at 50/35 lbs take 2-3 sec per rep. DB front-racked reverse lunges require 3-4 sec per rep due to balance and control demands. V-ups take 2-3 sec per rep. Fresh round estimate: 40 reps × 2.8 sec average = 112 seconds, plus 15 seconds for transitions between movements = 127 seconds per round. Fatigue progression: Round 1: 127 sec, Round 2: 140 sec (1.1x), Round 3: 152 sec (1.2x), Round 4: 165 sec (1.3x), Round 5: 178 sec (1.4x). Elite athletes (L10) complete 5+ rounds efficiently with minimal set breaking. Advanced athletes (L5) complete 4-5 rounds with moderate set breaking on renegade rows and V-ups. Recreational athletes (L1) complete 2-3 rounds with significant set breaking and longer transitions. The grip-intensive nature of renegade rows combined with core fatigue from V-ups creates cumulative fatigue that limits round completion. No direct anchor match, but this follows similar patterns to other moderate-load AMRAP workouts with mixed movement patterns.

Modality Profile

4 movements total: V-Up is gymnastics (bodyweight), while Dumbbell Renegade Row, Dumbbell Deadlift, and Dumbbell Front Racked Reverse Lunge are all weightlifting movements with external load