Workout Description

Why This Workout Is Medium

This descending ladder creates moderate fatigue accumulation with manageable loads and basic movements. The rowing provides active recovery between strength circuits, preventing excessive buildup. While renegade rows with push-ups become challenging under fatigue, the decreasing volume and built-in cardio breaks keep it accessible. Most average CrossFitters can complete as prescribed, though later rounds will test grip and shoulder endurance significantly.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of alternating movements and renegade rows will severely test upper body, core, and leg muscular endurance capacity.
• Endurance (8/10): Descending ladder format with rowing creates significant cardiovascular demand, requiring sustained aerobic output throughout the entire workout duration.
• Speed (6/10): Descending rep scheme encourages faster cycling as fatigue accumulates, requiring efficient transitions between varied movement patterns.
• Strength (4/10): Moderate dumbbell loads for step-ups and renegade rows provide strength component, but not maximal strength demands.
• Flexibility (3/10): Step-ups require hip mobility, renegade rows demand shoulder stability and core flexibility for proper positioning.
• Power (2/10): Minimal explosive demands; movements are more grinding in nature with focus on sustained output rather than power.

Movements

• Single Under
• Push-Up
• Renegade Row
• Step-Up
• Row

Benchmark Notes

This is a descending ladder chipper with 1500m total rowing, 150 alternating single unders, 150 alternating step ups, and 150 renegade rows with push-ups. I'll break this down round by round: Round 1 (500m row, 50 reps each): 500m row takes 85-120 sec for elite to recreational. Single unders are very fast at ~0.3 sec/rep = 15 sec. Step ups at 1.5 sec/rep = 75 sec. Renegade rows with push-ups are complex, ~4-5 sec/rep = 200-250 sec. Total fresh time: 375-460 sec. Round 2 (400m row, 40 reps each): 400m row = 68-96 sec. 40 single unders = 12 sec. 40 step ups = 60 sec. 40 renegade rows = 160-200 sec. With 1.1x fatigue: 330-400 sec. Round 3 (300m row, 30 reps each): 300m row = 51-72 sec. 30 single unders = 9 sec. 30 step ups = 45 sec. 30 renegade rows = 120-150 sec. With 1.2x fatigue: 270-325 sec. Round 4 (200m row, 20 reps each): 200m row = 34-48 sec. 20 single unders = 6 sec. 20 step ups = 30 sec. 20 renegade rows = 80-100 sec. With 1.3x fatigue: 182-240 sec. Round 5 (100m row, 10 reps each): 100m row = 17-24 sec. 10 single unders = 3 sec. 10 step ups = 15 sec. 10 renegade rows = 40-50 sec. With 1.4x fatigue: 105-130 sec. Transitions between movements: ~5 transitions per round × 5 rounds = 25 transitions. Elite 3 sec, recreational 15 sec per transition = 75-375 sec total. Total time estimate: Elite 1262-1555 sec + transitions = 1337-1930 sec. Recreational could reach 2000+ sec. This workout is most similar to a long chipper like Angie (1980-2400 sec for L1) but with more cardio component. The high volume of renegade rows (150 total) creates significant upper body fatigue similar to Angie's 100 push-ups, while the rowing adds cardiovascular demand. Using Angie as the primary anchor and adjusting for the rowing component and slightly lower total volume, I'm setting: L10: 840 sec (14:00) L5: 1320 sec (22:00) L1: 1980 sec (33:00)

Modality Profile

5 movements total: Row (M), Single Under (G), Step-Up (G), Renegade Row (G), Push-Up (G). 3 gymnastics movements (60%), 1 monostructural (20%), 1 weightlifting (20%)