Workout Description

Why This Workout Is Very Hard

This workout combines high-skill eccentric dragon flags (requiring exceptional core strength and control) with coordination-demanding double unders and heavy renegade rows that challenge grip, core, and shoulders simultaneously. The 16-minute continuous format prevents meaningful recovery between demanding movements. Most average CrossFitters cannot perform dragon flags properly, and the combination of skill complexity with moderate-heavy loads under fatigue creates multiple limiting factors hitting simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep double unders and renegade rows will heavily tax muscular endurance, particularly grip and core stamina over multiple rounds.
• Endurance (7/10): A 16-minute AMRAP creates significant cardiovascular demand, especially with double unders providing continuous aerobic challenge throughout the workout.
• Flexibility (7/10): Dragon flags demand exceptional hip flexor and hamstring flexibility, plus shoulder mobility for the full range eccentric control.
• Strength (6/10): Dragon flags require significant core strength, while 50/35lb renegade rows demand moderate upper body and anti-rotational strength.
• Speed (6/10): AMRAP format rewards efficient transitions and maintaining pace on double unders, though dragon flags will naturally slow cycling.
• Power (4/10): Double unders require moderate power for jumping and coordination, though other movements are more strength-endurance focused.

Movements

• Double-Under

Scaling Options

Dragon flags: Scale to eccentric knee tucks, V-ups, or hollow body holds. Double unders: Reduce to 20 reps or substitute 60 single unders. Renegade rows: Drop weight to 35/20 lbs or use elevated hands (box/bench). Consider reducing dragon flags to 3 reps if movement is too challenging.

Scaling Explanation

Scale dragon flags if athlete cannot control the eccentric portion for 3+ seconds or if lower back rounds excessively. Scale double unders if athlete gets fewer than 10 consecutive reps. Scale renegade row weight if form breaks down or if athlete cannot maintain plank position. Goal is 4+ rounds with good movement quality throughout.

Intended Stimulus

High-intensity glycolytic workout lasting 12-16 minutes. Tests core strength endurance, coordination, and ability to maintain technique under fatigue. Primary challenge is muscular endurance with secondary skill component from double unders and dragon flags.

Coach Insight

Pace dragon flags conservatively - these will be the limiting factor. Consider singles or small sets (2-3) from the start. Attack double unders unbroken when fresh, then break into manageable sets as fatigue builds. Keep renegade rows strict and controlled - resist the urge to speed up and lose form. Expect 4-6 rounds for most athletes. Rest briefly between movements to maintain quality.

Benchmark Notes

16-minute AMRAP breakdown: Dragon Flags (5 reps): Elite athletes 8-10 sec/rep = 40-50 sec, intermediates 12-15 sec/rep = 60-75 sec, beginners may need 20+ sec/rep = 100+ sec due to core strength demands. Double Unders (30 reps): Unbroken sets take 15-18 sec for elites, 20-25 sec for intermediates with 1-2 trip-ups, 30-40 sec for beginners with multiple breaks. DB Renegade Rows (10 reps): 50/35lb loads require 20-25 sec for elites, 30-35 sec for intermediates, 40-50 sec for beginners due to plank hold difficulty. Transitions: 5-10 sec between movements. Round 1 times: Elite 80-85 sec, Intermediate 115-135 sec, Beginner 175-200 sec. Fatigue progression: Round 2 (+10%), Round 3-4 (+20-30%), Round 5+ (+40-60%). Grip fatigue from renegade rows significantly impacts dragon flag hold time in later rounds. Movement interference: Core fatigue from dragon flags affects renegade row stability. Elite athletes complete 9-10 rounds, intermediates 5-7 rounds, beginners 2-4 rounds in 16 minutes.

Modality Profile

Dragon Flag (bodyweight core movement) and Double-Under (jump rope coordination skill) are gymnastics movements (2/3 = 67%). Dumbbell Renegade Row uses external load making it weightlifting (1/3 = 33%). No monostructural cardio movements present.