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 in 20 seconds, continuous walking lunges for 2 minutes, and renegade rows will heavily tax muscular endurance.
• 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 50/35lb renegade rows require moderate to heavy loading, testing strength under fatigue across multiple rounds.
• Speed (6/10): Fast cycling through deadlifts in 20 seconds and maintaining pace during walking lunges requires good movement efficiency and transitions.
• Flexibility (4/10): Walking lunges demand hip mobility and ankle flexibility, while renegade rows require shoulder and thoracic spine range of motion.
• Power (3/10): Deadlifts can be performed explosively in the 20-second window, but overall workout emphasizes sustained effort over explosive power.

Movements

• Renegade Row
• Walking Lunge
• Deadlift

Benchmark Notes

This workout consists of 4 rounds with three distinct phases per round: 20-second AMRAP deadlifts, 2-minute AMRAP walking lunges, and 10 renegade rows. Let me break down the rep potential for each movement: Deadlifts (225/155) - 20 seconds AMRAP per round: - Elite athletes can perform deadlifts at this weight every 2-3 seconds when fresh - Round 1: 7-8 reps (fresh state) - Round 2: 6-7 reps (slight fatigue) - Round 3: 5-6 reps (moderate fatigue) - Round 4: 4-5 reps (significant fatigue) - Total deadlifts across 4 rounds: Elite 22-26 reps, Average 12-16 reps, Novice 6-10 reps Walking Lunges - 2 minutes AMRAP per round: - 30ft walking lunges typically require 15-20 steps depending on stride length - Elite pace: 1 step per second when fresh, slowing with fatigue - Round 1: 8-10 lengths (120-200 steps) - Round 2: 7-9 lengths (105-180 steps) - Round 3: 6-8 lengths (90-160 steps) - Round 4: 5-7 lengths (75-140 steps) - Total lunge steps across 4 rounds: Elite 390-680 steps, Average 240-400 steps, Novice 120-240 steps Renegade Rows (50/35) - 10 reps per round: - Fixed at 10 reps per round = 40 total reps across all athletes - This is a constant that doesn't vary by skill level Total Rep Calculation: - Deadlifts: 6-26 reps - Lunge steps: 120-680 reps - Renegade rows: 40 reps (constant) - Combined total: 166-746 reps Since this is a mixed modal workout with significant volume in walking lunges, I'm anchoring against high-volume rep-based benchmarks. The lunge component dominates the total rep count, similar to how wall balls dominate Karen or air squats dominate Cindy. Elite athletes should achieve 280+ total reps, while recreational athletes will likely achieve 120-160 reps due to the challenging deadlift weight and fatigue accumulation across 4 rounds. Final targets: L10: 280+ 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.