Workout Description

Why This Workout Is Hard

This descending ladder creates continuous work with no built-in rest periods. While individual movements are moderate, the combination is challenging: double-unders demand coordination and cardio, wall balls tax legs and shoulders, then renegade rows require upper body strength when already fatigued. The 150 total reps per movement with interference patterns (shoulders hit by all three) creates significant cumulative fatigue that pushes this beyond medium difficulty.

Benchmark Times for WOD

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body and core work with 150 wall balls and renegade rows will heavily tax muscular endurance capabilities.
• Endurance (7/10): Descending rep scheme of 150 total reps across three movements creates significant cardiovascular demand with minimal rest periods.
• Power (6/10): Double unders demand explosive hip extension while wall balls require powerful hip drive and overhead projection.
• Speed (6/10): Fast cycling through three distinct movement patterns with grip-intensive transitions demands quick repositioning and efficient movement flow.
• Strength (4/10): Moderate loading with 20/14 lb wall balls and 50/35 lb dumbbells requires decent strength but not maximal effort.
• Flexibility (3/10): Wall ball overhead position and renegade row plank require moderate shoulder and hip mobility throughout full range.

Movements

• Wall Ball
• Renegade Row
• Double-Under

Scaling Options

Reduce double unders by 50% or substitute single unders at 3:1 ratio. Use 14/10 lb wall ball or reduce target height to 9ft. Scale renegade rows to push-up to T or stationary renegade rows. Consider reducing overall volume to 40-30-20-10 rep scheme for newer athletes.

Scaling Explanation

Scale if you can't string together 20+ double unders when fresh or lack proficiency in wall balls to 10ft target. Goal is to maintain intensity throughout - if movements become excessively broken up, scale to preserve intended stimulus. Target completion time should be 12-18 minutes for scaled versions.

Intended Stimulus

High-intensity glycolytic sprint lasting 8-15 minutes. Tests cardiovascular endurance, coordination under fatigue, and ability to maintain power output across mixed modal movements. Primary challenge is conditioning with significant skill component from double unders and coordination demands of renegade rows.

Coach Insight

Pace the first round conservatively - double unders will be fresh but fatigue quickly. Break wall balls early (25-25, 20-20, etc.) to maintain consistent cycle time. For renegade rows, maintain tight plank position and avoid rushing - quality over speed. Transition quickly between movements. Expect rounds 2-3 to be the hardest as lactate builds. Most athletes fail on double unders in later rounds due to coordination breakdown under fatigue.

Benchmark Notes

This is a 50-40-30-20-10 descending ladder workout with 150 total reps per movement. Movement analysis: Double Unders at 0.5 sec per rep in rhythm = 75 sec total fresh time. Wall Balls (20/14) at 2-3 sec per rep = 300-450 sec fresh time. Alternating Renegade Rows (50/35) at 3-4 sec per rep = 450-600 sec fresh time. Round breakdown with fatigue: Round 1 (50 reps): DU 25 sec, WB 100 sec, RR 150 sec = 275 sec. Round 2 (40 reps): 1.1x fatigue, DU 22 sec, WB 88 sec, RR 132 sec = 242 sec. Round 3 (30 reps): 1.2x fatigue, DU 18 sec, WB 72 sec, RR 108 sec = 198 sec. Round 4 (20 reps): 1.3x fatigue, DU 13 sec, WB 52 sec, RR 78 sec = 143 sec. Round 5 (10 reps): 1.4x fatigue, DU 7 sec, WB 28 sec, RR 42 sec = 77 sec. Total movement time: 935 sec. Adding transitions between movements (4 transitions per round x 5 rounds = 20 transitions at 3-8 sec each) = 60-160 sec. Set breaking considerations: Wall balls will require 2-4 sets in later rounds, renegade rows will require 3-5 sets, adding 30-60 sec rest time per round. Total estimated time range: 6.5-18 minutes (390-1080 seconds). Level distribution based on movement complexity and high volume.

Modality Profile

Double-Under is a gymnastics bodyweight coordination skill (33%), while Wall Ball and Alternating Renegade Row are both weighted external load movements (67% combined)