Workout Description

Why This Workout Is Medium

This workout features moderate weights (50/35 DB) with manageable rep schemes across three 2-minute AMRAPs. The 1-minute rest between rounds provides adequate recovery to maintain intensity. While toes-to-bar requires some skill and renegade rows challenge stability, the short time domains prevent excessive fatigue accumulation. The combination creates a solid conditioning challenge without overwhelming technical demands or crushing volume that would push it to Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep toes to bar, renegade rows, and push press will heavily tax upper body muscular endurance, especially grip and shoulder stamina.
• Endurance (7/10): Three 2-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while renegade rows require thoracic mobility and core stability.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize reps within the 2-minute windows.
• Power (5/10): Push press requires explosive hip drive and overhead power, while renegade rows demand power for the rowing motion.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for push press and renegade rows, testing strength endurance rather than maximal strength.

Movements

• Renegade Row
• Dumbbell Push Press
• Toes-to-Bar

Benchmark Notes

This workout consists of 3 rounds of 2-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 3 Toes to Bar + 6 Alt Renegade Rows (50/35) + 9 DB Push Press (50/35) = 18 total reps per round. Movement analysis: Toes to Bar take ~2 sec/rep fresh, Renegade Rows ~3 sec/rep (includes plank hold and row), DB Push Press ~2.5 sec/rep. Fresh cycle time: (3×2) + (6×3) + (9×2.5) = 6 + 18 + 22.5 = 46.5 seconds per round. In a 2-minute AMRAP, elite athletes could complete 2.5-2.8 rounds per AMRAP when fresh. However, fatigue accumulates significantly across the three AMRAPs. Round 1: Athletes complete 2.5-2.8 cycles (45-50 reps). Round 2: Fatigue reduces to 2.2-2.5 cycles (40-45 reps). Round 3: Heavy fatigue reduces to 1.8-2.2 cycles (32-40 reps). Total elite range: 117-135 reps. This aligns with high-intensity AMRAP patterns where grip fatigue from renegade rows and shoulder fatigue from push press create significant degradation. Using Cindy (20-min AMRAP) as a reference anchor, elite athletes average 1.25-1.5 reps per second in sustained AMRAPs. This 6-minute workout (3×2min) should yield higher intensity but shorter duration. Final benchmarks: L10: 360+ reps (2+ cycles per AMRAP consistently), L5: 240 reps (1.3 cycles per AMRAP average), L1: 120 reps (0.7 cycles per AMRAP average).

Modality Profile

Toes-to-Bar is gymnastics (bodyweight), while Renegade Row and Dumbbell Push Press are both weightlifting movements using external load. With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% gymnastics and 67% weightlifting.