Workout Description

Why This Workout Is Medium

This workout combines moderate loads (50/35lb DBs) with fundamental movements across 3 rounds. The front-racked squats will create leg fatigue, renegade rows demand core stability and upper body strength, while toes-to-bar require grip and midline endurance. The rep scheme allows natural breaking points between movements, and the weights are manageable for average athletes. Total time around 12-15 minutes creates moderate fatigue accumulation without being overwhelming.

Benchmark Times for Freddy Kreuger

• 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 (8/10): High volume of front squats, renegade rows, and toes to bar will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Three rounds of continuous work with moderate rep ranges will elevate heart rate and challenge cardiovascular capacity throughout the workout.
• Flexibility (6/10): Front squats demand ankle and hip mobility, while toes to bar requires significant shoulder and hip flexion range of motion.
• Speed (5/10): For-time format encourages steady pacing with minimal rest, requiring efficient transitions between three distinct movement patterns.
• Strength (4/10): Moderate dumbbell load for front squats provides strength demand, while renegade rows and toes to bar require relative strength.
• Power (2/10): Primarily grinding movements with minimal explosive demand; toes to bar has slight power component but overall low power requirement.

Movements

• Renegade Row
• Toes-to-Bar
• Dumbbell Front Squat

Benchmark Notes

This workout consists of 3 rounds of: 20 DB Front Racked Squats (50/35), 14 Renegade Rows (alternating arms), 12 Toes to Bar. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - DB Front Racked Squats (50/35): At moderate load, approximately 1.5-2 sec per rep fresh - Renegade Rows: Complex movement requiring plank hold + row, approximately 3-4 sec per rep (alternating arms means 7 per side) - Toes to Bar: Gymnastics movement, approximately 2-2.5 sec per rep fresh Round 1 (Fresh): - 20 DB Squats: 30-40 sec - 14 Renegade Rows: 42-56 sec - 12 Toes to Bar: 24-30 sec - Transitions: 10-15 sec - Round 1 Total: 106-141 sec Round 2 (1.15x fatigue): - 20 DB Squats: 35-46 sec - 14 Renegade Rows: 48-64 sec (grip fatigue from previous round) - 12 Toes to Bar: 28-35 sec (core fatigue) - Transitions: 12-18 sec - Round 2 Total: 123-163 sec Round 3 (1.3x fatigue): - 20 DB Squats: 39-52 sec - 14 Renegade Rows: 55-73 sec (significant grip/core fatigue) - 12 Toes to Bar: 31-39 sec (may require breaking into smaller sets) - Transitions: 15-20 sec - Round 3 Total: 140-184 sec Total Time Estimates: - Elite (L10): 360-390 sec (6:00-6:30) - Advanced (L5): 540-600 sec (9:00-10:00) - Novice (L1): 1020-1080 sec (17:00-18:00) This workout is most similar to a medium-duration chipper with mixed modalities. The combination of lower body strength, upper body pulling, and core gymnastics creates significant cumulative fatigue. The renegade rows are particularly taxing as they combine upper body strength with core stability. Final targets: L10: 360-390 sec, L5: 540-600 sec, L1: 1020-1080 sec

Modality Profile

3 movements total: Dumbbell Front Rack Squat (W), Renegade Row (W), Toes-to-Bar (G). Two weightlifting movements with external load, one gymnastics bodyweight movement.