Workout Description

Why This Workout Is Hard

This workout combines significant grip fatigue from renegade rows and toes-to-bar with high-volume wall balls across 5 rounds. The 50/35lb dumbbells create substantial upper body fatigue early, which compounds when hitting toes-to-bar mid-workout. Sixty wall balls per round (300 total) creates serious leg and shoulder fatigue. The continuous nature with no built-in rest and multiple grip-intensive movements hitting simultaneously makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls (60 total per round) combined with grip-intensive movements creates severe muscular endurance demands across multiple muscle groups.
• Endurance (7/10): Five rounds of continuous work with high rep wall balls creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while wall balls require good overhead mobility and squat depth.
• Speed (6/10): Fast transitions between movements and maintaining pace through high-rep wall balls becomes crucial for competitive times in this format.
• Power (5/10): Wall balls require explosive hip extension and overhead power, while renegade rows demand some power for the rowing component.
• Strength (4/10): Moderate loads with 50/35lb renegade rows and 20/14lb wall balls require decent strength but not maximal force production.

Movements

• Wall Ball
• Renegade Row
• Toes-to-Bar

Benchmark Notes

This workout totals 560 reps across 5 rounds: 10 renegade rows + 30 wall balls + 10 toes-to-bar + 30 wall balls per round. Since it's scored as 'Reps', this is likely a time-capped workout where athletes complete as many reps as possible. Breaking down by movement: Renegade rows (50 total) are challenging compound movements requiring 3-4 seconds per rep when fresh, increasing to 4-6 seconds with fatigue. Wall balls (300 total) start at 2-3 seconds per rep but degrade significantly with fatigue, especially the second set in each round after toes-to-bar. Toes-to-bar (50 total) require 2-3 seconds per rep fresh, increasing to 3-5 seconds with grip fatigue from renegade rows. Using Karen (150 wall balls) as an anchor where L10 completes in 420-480 seconds, this workout has double the wall ball volume plus additional grip-intensive work. Elite athletes might complete 520-560 reps (nearly finishing), while intermediate athletes would hit 360-400 reps (completing 3-4 rounds), and beginners might achieve 200-240 reps (2-3 rounds). The high volume of wall balls combined with grip-intensive movements creates significant fatigue accumulation. Final targets: L10: 520+ reps, L5: 360 reps, L1: 200 reps.

Modality Profile

Renegade Row is a weighted movement (W), Wall Ball uses external load (W), and Toes-to-Bar is bodyweight gymnastics (G). Two weightlifting movements and one gymnastics movement gives approximately 67% W and 33% G.