Workout Description

Why This Workout Is Hard

This workout combines three demanding movements in a high-volume descending ladder with no built-in rest. Double-unders require coordination under fatigue, wall balls tax the legs and shoulders, while renegade rows demand core stability and upper body strength. The 150 total reps per movement create significant cumulative fatigue, with each element interfering with the next. Most athletes will struggle with the skill demands and volume combination, requiring scaling.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume across three movements with grip-intensive renegade rows and wall balls creating severe muscular endurance challenge throughout descending sets.
• Endurance (8/10): Descending ladder format with 150 total reps creates significant cardiovascular demand, especially with double unders driving heart rate up throughout.
• Speed (7/10): Fast transitions between movements and maintaining high cycling speed on double unders critical for competitive times in this format.
• Power (6/10): Double unders require explosive calf power and coordination, wall balls demand hip drive power, creating moderate power demands throughout.
• Strength (4/10): Wall balls and renegade rows with moderate loads require decent strength, but primary focus is endurance rather than maximal force.
• Flexibility (3/10): Renegade rows demand shoulder mobility and core stability, wall balls require overhead range of motion, double unders need basic coordination.

Movements

• Wall Ball
• Renegade Row
• Double-Under

Benchmark Notes

This workout follows the exact format of Annie (50-40-30-20-10 double-unders + sit-ups), but substitutes wall balls and alternating renegade rows for sit-ups. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement analysis: Double-unders remain identical (0.5 sec/rep in rhythm). Wall balls (2-3 sec/rep) are similar to sit-ups in terms of metabolic demand and pacing. Alternating renegade rows (2-3 sec/rep) are more challenging than sit-ups due to upper body strength and stability demands, adding approximately 15-20% to overall time. Round breakdown with fatigue: Round 1 (50 reps each): DU 25s, WB 100s, ARR 100s = 225s. Round 2 (40 reps): DU 20s, WB 90s, ARR 90s = 200s. Round 3 (30 reps): DU 15s, WB 75s, ARR 75s = 165s. Round 4 (20 reps): DU 10s, WB 50s, ARR 50s = 110s. Round 5 (10 reps): DU 5s, WB 25s, ARR 25s = 55s. Total fresh time ~755s, but with transitions (5s between movements) and fatigue multipliers (1.1x rounds 3-5), elite time becomes ~300s. The renegade rows being more demanding than sit-ups keeps us at the lower end of Annie's range. Final targets: L10: 300s, L5: 540s, L1: 960s.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Wall Ball and Renegade Row are weightlifting (external load). Two weightlifting movements vs one gymnastics movement gives 67% W, 33% G.