Workout Description

Why This Workout Is Hard

This workout combines significant running volume (6.6km total) with high-rep upper body work across three rounds with no built-in rest. The wall balls and renegade rows will heavily tax the shoulders and core while already fatigued from running. The continuous nature prevents recovery, and the renegade rows require coordination under fatigue. Most athletes will need 45-55 minutes, creating substantial aerobic and muscular endurance demands that exceed typical medium-difficulty workouts.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Three rounds of running and rowing totaling 6600m creates massive cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (8/10): High volume wall balls and renegade rows across three rounds will severely test upper body and leg muscular endurance.
• Strength (4/10): Moderate loads on wall balls and renegade rows require decent strength but not maximal force production.
• Speed (4/10): Pacing strategy crucial across three long rounds; transitions between movements become important as fatigue accumulates.
• Flexibility (3/10): Wall balls demand good hip and shoulder mobility, renegade rows require core stability and shoulder range of motion.
• Power (3/10): Wall balls have explosive hip extension component, but overall workout favors sustained output over explosive power.

Movements

• Run
• Wall Ball
• Row
• Renegade Row

Benchmark Notes

This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout has only 3 rounds but significantly longer distances and more challenging movements. Movement breakdown: Round 1 (fresh): 1400m run ~5:30-6:30, 40 wall balls ~80-120 sec, 800m row ~3:00-3:30, 40 renegade rows ~120-180 sec. Total Round 1: ~570-690 sec. Round 2 (1.1x fatigue): ~627-759 sec. Round 3 (1.2x fatigue): ~684-828 sec. Adding transitions (30-45 sec per round) gives total time of ~1950-2370 sec. The renegade rows are particularly demanding on grip and core after wall balls, and the longer run/row distances increase the aerobic demand compared to Kelly. Elite athletes should complete this in 18-20 minutes, intermediate in 26-28 minutes, and beginners in 35-40 minutes. Final targets: L10: 1080-1200 sec (18:00-20:00), L5: 1440-1560 sec (24:00-26:00), L1: 1950-2100 sec (32:30-35:00).

Modality Profile

4 movements total: Run and Row are monostructural (50%), Wall Ball is weightlifting (25%), and Renegade Row is gymnastics bodyweight movement (25%)