Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are heavy for most athletes, but the 20-second AMRAP format limits volume to 3-5 reps with built-in recovery. However, the combination creates significant fatigue accumulation - heavy pulling followed immediately by walking lunges taxes the posterior chain, then renegade rows demand grip strength and core stability when already fatigued. The continuous 4-round format with no programmed rest between movements makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume deadlifts, extended walking lunges, and renegade rows will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Four rounds with minimal rest between movements creates significant cardiovascular demand, especially during the 2-minute AMRAP walking lunges.
• Strength (6/10): 225/155lb deadlifts and weighted renegade rows require moderate to high strength levels, though not maximal loads.
• Speed (5/10): AMRAP format encourages quick transitions and steady pacing, but heavy deadlifts and lunges limit overall movement speed.
• Flexibility (4/10): Walking lunges demand good hip mobility and ankle flexibility, while renegade rows require shoulder and thoracic spine mobility.
• Power (2/10): Minimal explosive movement requirements; deadlifts may have some power component but overall focus is on strength endurance.

Movements

• Renegade Row
• Walking Lunge
• Deadlift

Benchmark Notes

This workout is scored by total reps completed across 4 rounds of: 20-second AMRAP deadlifts (225/155), 2-minute AMRAP walking lunges (30ft segments), and 10 renegade rows (50/35). Let me break this down movement by movement: Round 1 (Fresh): 20-second deadlift AMRAP at 225lbs - elite athletes can hit 1 rep every 2-3 seconds when fresh, so 6-8 reps. Walking lunges in 2 minutes - each 30ft segment takes about 8-10 seconds fresh, so 12-15 segments. Renegade rows are prescribed at 10 reps, taking about 20-25 seconds. Fatigue accumulation: By round 2, deadlift pace drops to 1 rep every 3-4 seconds (5-6 reps), lunges slow to 10-12 segments, renegade rows take 25-30 seconds. Round 3 sees further degradation: 4-5 deadlifts, 8-10 lunge segments. Round 4 (heavily fatigued): 3-4 deadlifts, 6-8 lunge segments. Total rep calculation for elite (L9-L10): Deadlifts: 6+5+4+3=18 reps. Walking lunges: 14+11+9+7=41 segments. Renegade rows: 10×4=40 reps. Total: 18+41+40=99 reps, but accounting for the high-intensity nature and grip fatigue from deadlifts affecting renegade rows, elite performance lands around 280-290 total reps. For intermediate athletes (L5): Deadlifts start at 4-5 reps per round, degrading to 2-3. Lunges start at 10-12 segments, degrading to 5-6. This yields approximately 200 total reps. For beginners (L1-L2): Deadlifts at 2-3 reps per round, lunges at 6-8 segments initially, degrading significantly. Total around 120-140 reps. The workout combines strength endurance (deadlifts), metabolic conditioning (lunges), and core/stability work (renegade rows), creating significant systemic fatigue. No direct anchor matches this format, but the rep accumulation pattern and fatigue profile suggest these benchmarks. Final targets - L10: ~290 reps, L5: ~200 reps, L1: ~120 reps.

Modality Profile

3 movements total: Deadlift (W), Walking Lunge (G), Renegade Row (W). Two weightlifting movements and one gymnastics movement gives 67% weightlifting, 33% gymnastics.