Workout Description

Why This Workout Is Medium

This workout combines moderate-skill movements with manageable loads over 14 minutes. Double unders require coordination but aren't excessive at 30 reps. Renegade rows at 50/35 are challenging but doable for average athletes. The 300m row provides active recovery between grip-intensive segments. The AMRAP format allows self-pacing, and movement interference is minimal since grip demands are broken up by rowing. Most CrossFitters can complete as prescribed with steady pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders and renegade rows over 14 minutes will heavily tax upper body and core muscular endurance.
• Endurance (7/10): 14-minute AMRAP with continuous movement including rowing creates significant cardiovascular demand and tests aerobic capacity throughout the duration.
• Speed (7/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize rounds completed in 14 minutes.
• Power (6/10): Double unders are explosive and require power generation, while renegade rows and rowing have moderate power components.
• Strength (4/10): Renegade rows with 50/35lb dumbbells provide moderate strength demand, but not maximal loading for most athletes.
• Flexibility (3/10): Renegade rows require shoulder mobility and core stability, double unders need basic coordination, rowing demands hip hinge mobility.

Movements

• Renegade Row
• Row
• Double-Under

Benchmark Notes

This 14-minute AMRAP contains 30 double unders, 6 alternating renegade rows (50/35), 300m row, and 6 more alternating renegade rows per round. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 30 Double Unders: 15-20 seconds fresh (0.5 sec/rep) - 6 Alt Renegade Rows (50/35): 18-24 seconds (3-4 sec/rep including plank hold) - 300m Row: 60-75 seconds - 6 Alt Renegade Rows (50/35): 18-24 seconds - Transitions: 10-15 seconds total Fresh round time: 121-158 seconds (2:01-2:38) Fatigue progression: - Round 1: 2:01-2:38 (fresh) - Round 2: 2:13-2:51 (1.1x multiplier) - Round 3: 2:25-3:10 (1.2x multiplier) - Round 4: 2:37-3:22 (1.3x multiplier) - Round 5: 2:49-3:40 (1.4x multiplier) - Round 6: 3:01-3:58 (1.5x multiplier) - Round 7: 3:13-4:16 (1.6x multiplier) The renegade rows will create significant grip and core fatigue, affecting double under rhythm and rowing power. The 300m row provides brief grip relief but taxes the cardiovascular system. Using Cindy (20-min AMRAP) as the closest anchor, which sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has much longer rounds (2+ minutes vs 1 minute for Cindy), so I expect roughly half the round count. Elite athletes (L10) should complete 6.5-7 full rounds, managing efficient double unders, strong renegade rows, and sub-1:15 rowing splits. Intermediate athletes (L5) will complete 4.5-5 rounds with some double under breaks and slower transitions. Beginners (L1) will struggle with renegade row form and double under efficiency, completing 2-3 rounds. Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination skill), Renegade Row (Weightlifting - external load with dumbbells/kettlebells), Row (Monostructural - cyclical cardio). Equal distribution with slight weighting to Weightlifting.