AMRAP in 21 minutes
3 Handstand Push-Ups
6 Renegade Rows (75/50 lb)
9 Single Arm Dumbbell Snatches (75/50 lb)
12 Dumbbell Lunges (75/50 lb)
15 Toes-to-Bars
18 calorie Assault Air Bike
Why This Workout Is Hard
A 21-minute AMRAP combining HSPU, heavy dumbbell movements (rows, snatches, lunges), TTB, and bike calories.
Training Focus
This workout develops the following fitness attributes:
Stamina (8/10): Renegade rows and dumbbell snatches/lunges heavily tax grip, core, and unilateral stamina. HSPUs and T2B add to upper body and core stamina demands.
Endurance (7/10): A 21-minute AMRAP with varied movements including bike calories ensures a sustained cardiovascular challenge.
Strength (7/10): Heavy dumbbells (75/50 lb) for renegade rows, snatches, and lunges make this a strength-biased AMRAP. HSPUs also require significant pressing strength.
Power (7/10): Dumbbell snatches are explosive; renegade rows and bike sprints also have power components.
Speed (6/10): Efficient cycling of all movements, especially the complex renegade rows and transitions, is key for a high score.
Flexibility (4/10): Requires shoulder mobility for HSPUs and dumbbell overhead movements, hip mobility for snatches and lunges, and hamstring flexibility for T2B.
Modality Profile
A couplet of a monostructural movement (Assault Bike) and a weightlifting movement (Dumbbell Snatches).
Similar Workouts to Assault Renegade
If you enjoy Assault Renegade, you might also like these similar CrossFit WODs:
Fournier (92% similar) - For Time
50 Shoulder-to-Overheads (115/75 lb)
50 foot Arm Over Arm Sled Pull
40 Burpees
50 foot Arm ...
Mashed Potatoes (92% similar) - 3 Rounds for Time
15 Power Snatches (115/75 lb)
20 Toes-to-Bars
25 Power Cleans (115/75 lb)
100 Doub...
Santora (91% similar) - 3 Rounds For Max Reps in 17 minutes
1 minute Squat Cleans (155/105 lb)
1 minute Shuttle Sprints (20 ...
Assault Reduction (91% similar) - For Time
Round 1: 30 Cal Bike, 24 Lunges, 18 Push-Ups, 12 FS (185/135)
Round 2: 25 Cal Bike, 20 Lung...
Tumilson (91% similar) - 8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts (2x60/40 lb)
...
French (90% similar) - For Time
1 mile Run
50 Deadlifts (185/135 lb)
1 mile Run
3 minute Max Burpees...
Jackpot 777 (90% similar) - AMRAP in 21 minutes
7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups...
These WODs similar to Assault Renegade share comparable training demands, time domains, and movement patterns.
Training Profile
Attribute
Score
Explanation
Endurance
7/10
A 21-minute AMRAP with varied movements including bike calories ensures a sustained cardiovascular challenge.
Stamina
8/10
Renegade rows and dumbbell snatches/lunges heavily tax grip, core, and unilateral stamina. HSPUs and T2B add to upper body and core stamina demands.
Strength
7/10
Heavy dumbbells (75/50 lb) for renegade rows, snatches, and lunges make this a strength-biased AMRAP. HSPUs also require significant pressing strength.
Flexibility
4/10
Requires shoulder mobility for HSPUs and dumbbell overhead movements, hip mobility for snatches and lunges, and hamstring flexibility for T2B.
Power
7/10
Dumbbell snatches are explosive; renegade rows and bike sprints also have power components.
Speed
6/10
Efficient cycling of all movements, especially the complex renegade rows and transitions, is key for a high score.