Workout Description

Why This Workout Is Medium

The 3-minute AMRAP uses moderate dumbbell weights (50/35) with fundamental movements that most CrossFitters can perform. While renegade rows and alternating snatches require coordination, the short time domain limits fatigue accumulation. The 1-minute rest provides adequate recovery before the 2-minute row. The combination creates manageable intensity without overwhelming any single energy system or movement pattern, making it accessible to average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep dumbbell movements with grip-intensive renegade rows will heavily tax muscular endurance, especially posterior chain and upper body.
• Endurance (7/10): Three-minute AMRAP followed by two-minute row creates significant cardiovascular demand with minimal rest, testing aerobic capacity throughout.
• Power (7/10): Alternating DB power snatches are explosive movements, while renegade rows require dynamic stability and quick transitions between arms.
• Strength (6/10): 50/35lb dumbbells provide moderate loading across multiple movement patterns, requiring decent strength but not maximal effort.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize reps within the time constraints.
• Flexibility (4/10): Renegade rows demand shoulder stability, RDLs require hip hinge mobility, and power snatches need overhead range of motion.

Movements

• Renegade Row
• Dumbbell Snatch
• Row

Benchmark Notes

This workout combines a 3-minute AMRAP with a 2-minute row for calories, scored as total reps + calories. Breaking down the AMRAP portion: 10 Renegade Rows (alternating arms) = 5 per side at 2-3 sec each = 15-20 sec; 20 DB RDLs at 2 sec each = 40 sec; 10 DB Power Snatch (alternating) = 5 per side at 2.5-3 sec each = 15-20 sec. One complete round takes 70-80 seconds when fresh. With fatigue building over 3 minutes, elite athletes might complete 2.5-3 rounds (75-90 reps), intermediate athletes 2-2.5 rounds (60-75 reps), and beginners 1.5-2 rounds (45-60 reps). For the 2-minute row, elite athletes can generate 35-40 calories, intermediate 25-30 calories, and beginners 15-20 calories. This gives total scores of: Elite (L9-L10): 280-300 total, Intermediate (L5): 200-220 total, Beginners (L1-L2): 120-140 total. The dumbbell loading (50/35) is moderate but the renegade rows and power snatches are technically demanding, creating natural breaking points. No direct anchor matches this format, but the rep ranges align with moderate-intensity AMRAP patterns. Final targets: L10: 290+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

4 movements total: Renegade Row (bodyweight gymnastics), Row (monostructural cardio), Dumbbell Romanian Deadlift and Dumbbell Snatch (both weighted movements). 1 G movement (25%), 1 M movement (25%), 2 W movements (50%).