Workout Description

Why This Workout Is Medium

This workout features moderate volume with manageable movements for the average CrossFitter. The 3-minute AMRAPs create intensity but the 1-minute rest allows recovery between rounds. Toes-to-rings and box jumps are accessible skills, while 50/35lb renegade rows provide moderate loading. The work-to-rest ratio (3:1) prevents excessive fatigue accumulation. Most athletes can complete as prescribed with steady pacing across all three rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements and moderate-load renegade rows will heavily tax upper body pulling, core, and leg muscular endurance over repeated rounds.
• Endurance (7/10): Three 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Flexibility (6/10): Toes through rings demand significant shoulder and hip mobility, while renegade rows require thoracic extension and hip hinge flexibility.
• Speed (6/10): AMRAP format rewards fast transitions and quick movement cycling, especially important given the short 3-minute windows with limited rest.
• Power (5/10): Box jumps provide explosive lower body power demand, while other movements are more strength-endurance focused with moderate power requirements.
• Strength (4/10): Renegade rows with 50/35lb dumbbells provide moderate loading, while other movements rely on bodyweight strength and core stability demands.

Movements

• Toes-to-Bar
• Renegade Row
• Box Jump

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains: 6 Toes through Rings + 12 Alternating Renegade Rows (50/35) + 6 Box Jumps (24/20). Movement analysis: Toes through Rings take ~2 sec/rep when fresh, Renegade Rows ~3 sec/rep (includes transition between sides), Box Jumps ~2 sec/rep. One complete cycle = 24 reps taking ~54 seconds when fresh. Round 1 (fresh): Elite athletes complete ~4 cycles (96 reps), intermediate ~3 cycles (72 reps), beginners ~2 cycles (48 reps). Round 2 (10% fatigue): Elite ~3.5 cycles (84 reps), intermediate ~2.5 cycles (60 reps), beginners ~1.5 cycles (36 reps). Round 3 (20% fatigue): Elite ~3 cycles (72 reps), intermediate ~2 cycles (48 reps), beginners ~1 cycle (24 reps). Total reps: Elite 252, intermediate 180, beginners 108. Using Cindy (20-min AMRAP) as reference anchor where L10 achieves 25-30 rounds (375-450 reps) over 20 minutes, this 9-minute workout should yield proportionally lower totals. Adjusting for the shorter duration and specific movement demands, final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps.

Modality Profile

Toes-to-Bar and Box Jump are gymnastics movements (bodyweight), while Renegade Row is a weightlifting movement (external load with dumbbells/kettlebells). Two gymnastics movements out of three total gives 67% gymnastics, 33% weightlifting.