Workout Description

Why This Workout Is Hard

This workout combines significant rowing volume (2K total) with moderate-heavy kettlebell swings and grip-intensive renegade rows in a continuous format. The 1K row creates substantial leg fatigue before 50 unbroken KB swings, then transitions to renegade rows which demand grip strength and core stability when already fatigued. The final 1K row becomes a mental and physical grind. Most athletes will need 18-25 minutes with minimal rest opportunities.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume kettlebell swings and renegade rows will severely test grip strength, posterior chain, and core muscular endurance.
• Endurance (8/10): Two 1K rows bookending strength movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (7/10): Kettlebell swings are explosive hip extension movements, while renegade rows require power for the rowing component.
• Strength (6/10): Moderate loads on kettlebell swings and dumbbell renegade rows require significant strength but not maximal effort.
• Speed (5/10): Steady pacing required to manage fatigue across rowing and strength movements without excessive rest periods.
• Flexibility (4/10): Kettlebell swings demand hip hinge mobility, renegade rows require shoulder stability and thoracic extension.

Movements

• Row
• Kettlebell Swing
• Renegade Row

Benchmark Notes

This workout consists of 1K Row + 50 KBS (53/35) + 30 Renegade Rows (50/35) + 1K Row. I'll analyze this as a time-based chipper workout. Movement breakdown: - 1K Row (fresh): 195-270 sec baseline - 50 KBS (53/35): 1.5-2 sec per rep = 75-100 sec fresh - 30 Renegade Rows (50/35): Complex movement, ~3-4 sec per rep = 90-120 sec fresh - 1K Row (fatigued): Apply 15-20% fatigue from prior work = 225-320 sec Transition times: 3 transitions between movements, elite 3-6 sec each, recreational 10-20 sec each. Fatigue considerations: - First 1K row is fresh - KBS will tax posterior chain and grip, affecting second row - Renegade rows are grip and core intensive, further compromising rowing - Second 1K row will be significantly slower due to accumulated fatigue Using Jackie (1000m row, 50 thruster 45/35, 30 pull-up) as closest anchor: - Jackie L10: 310-340 sec, L5: 420-480 sec, L1: 600-720 sec - This workout has similar structure but key differences: * Second 1K row instead of 30 pull-ups (adds ~180-240 sec vs ~30-60 sec) * KBS vs thrusters (similar loading/movement pattern) * Renegade rows vs pull-ups (more complex, slower movement) Adjustments from Jackie: - Additional 1K row adds significant time: +150-200 sec across levels - Renegade rows are slower than pull-ups: +30-60 sec - Total adjustment: +180-260 sec from Jackie baseline Calculated times: - L10 (Elite): 360 sec (6:00) - efficient transitions, minimal fatigue impact - L5 (Average): 600 sec (10:00) - moderate pacing, some set breaking - L1 (Beginner): 1080 sec (18:00) - frequent breaks, significant fatigue Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Kettlebell Swing (external load), and Renegade Row (bodyweight movement combining plank hold with rowing motion)