Workout Description

Why This Workout Is Hard

The combination of renegade rows requiring core stability and grip strength followed immediately by high-intensity ladder sprints creates significant interference between upper body fatigue and running performance. The 1:3 work-to-rest ratio provides recovery, but six rounds accumulates substantial fatigue. The scoring method (slowest interval) adds psychological pressure to maintain pace despite mounting exhaustion, making this challenging for average athletes.

Benchmark Times for 6 RDS (Renegarde Rows, Sprints)

• Elite: <1:30
• Advanced: 1:40-1:50
• Intermediate: 2:00-2:10
• Beginner: >3:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Workout is scored on slowest interval, making sprint speed and maintaining power output across rounds the primary determinant.
• Power (8/10): Ladder sprints are pure explosive power output, requiring maximum acceleration and speed over increasing distances each round.
• Endurance (7/10): Six rounds with ladder sprints and 1:3 rest ratio creates significant cardiovascular demand, though rest periods prevent pure aerobic stress.
• Stamina (6/10): Renegade rows will challenge upper body and core stamina over six rounds, while ladder sprints tax leg endurance progressively.
• Strength (4/10): 50/35lb dumbbells for renegade rows provide moderate load, but primary focus is endurance rather than maximal strength output.
• Flexibility (3/10): Renegade rows require shoulder mobility and core stability, while sprinting demands basic hip and ankle range of motion.

Movements

• Renegade Row
• Ladder Sprint

Benchmark Notes

This workout consists of 6 rounds of 6 Renegade Rows (50lbs/35lbs) followed by 1 Ladder Sprint (10, 20, 30, 40 yards) with 1:3 work-to-rest ratio. The score is the slowest interval time. Movement breakdown per round: - 6 Renegade Rows: Each rep involves a push-up position with alternating dumbbell rows. At 50/35lbs, this is moderate loading. Fresh state: ~4-5 seconds per rep = 24-30 seconds for 6 reps - Ladder Sprint: 10+20+30+40 = 100 yards total. Elite sprinters cover ~10 yards/second, recreational ~6-7 yards/second. Fresh state: 10-17 seconds - Total work per round (fresh): 34-47 seconds Fatigue considerations: - Rounds 1-2: 1.0x baseline (34-47 sec) - Rounds 3-4: 1.1-1.2x (37-56 sec) - Rounds 5-6: 1.2-1.4x (41-66 sec) The renegade rows will significantly fatigue the shoulders, core, and grip, directly impacting sprint performance. The ladder sprint requires explosive power and agility, which degrades substantially under fatigue. Since score is slowest interval, athletes will likely see their worst performance in rounds 5-6. Elite athletes might maintain sub-60 second rounds throughout, while recreational athletes could see their slowest rounds exceed 3 minutes. No direct anchor matches this unique format, but the combination of strength endurance and sprint work suggests a wide performance spread. Elite (L10): ~90 seconds slowest round, Median (L5): ~130 seconds, Novice (L1): ~180 seconds. Final targets - L10: 90 sec, L5: 130 sec, L1: 180 sec

Modality Profile

Renegade Row is a bodyweight gymnastics movement (plank hold with rowing motion), and Ladder Sprint is a monostructural cardio movement. Two modalities present results in 50/50 split.