Workout Description

Why This Workout Is Medium

This workout features moderate loads (50/35 DB) with fundamental movements in a classic 21-15-9 format. While the total volume is significant (84 reps per movement across both rounds), the rep scheme allows natural breaking points and recovery. The movements don't severely interfere with each other, and most average CrossFitters can complete the prescribed weights. The rowing provides active recovery between upper body work, preventing complete muscular failure.

Benchmark Times for WOD

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body work through push press, pull-ups, push-ups, and renegade rows will heavily tax muscular endurance capabilities.
• Endurance (7/10): Two separate 21-15-9 couplets with rowing creates significant cardiovascular demand, requiring sustained aerobic output across multiple movement patterns.
• Speed (6/10): 21-15-9 format encourages fast transitions and quick cycling through movements to minimize time, especially with grip-intensive combinations.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for push press and renegade rows, while pull-ups test relative strength endurance.
• Flexibility (3/10): Pull-ups require shoulder mobility, renegade rows demand thoracic extension, and push-ups need adequate shoulder and hip range.
• Power (3/10): Push press has explosive component, rowing requires power output, but overall format favors sustained effort over explosive bursts.

Movements

• Push-Up
• Renegade Row
• Dumbbell Push Press
• Row
• Pull-Up

Benchmark Notes

This workout consists of two separate 21-15-9 couplets back-to-back, creating a longer chipper-style workout. I'll analyze each section separately then combine. Section 1 (21-15-9): Row (calories) + DB Push Press (50/35) + Pull-Ups - Row calories: 21+15+9 = 45 calories total. At moderate pace: ~90-120 seconds - DB Push Press (50/35): 45 reps total. At 2-3 sec/rep with fatigue: ~120-150 seconds - Pull-Ups: 45 reps total. At 1.5-2.5 sec/rep with set breaks: ~90-120 seconds - Transitions and brief rests: ~30-45 seconds - Section 1 total: 330-435 seconds (5:30-7:15) Section 2 (21-15-9): Row (calories) + Push-Ups + Alt Renegade Row (50/35) - Row calories: Another 45 calories, now fatigued: ~100-140 seconds - Push-Ups: 45 reps with accumulated fatigue: ~60-90 seconds - Alt Renegade Row (50/35): 45 reps (22-23 per side), complex movement: ~135-180 seconds - Transitions and rests: ~30-45 seconds - Section 2 total: 325-455 seconds (5:25-7:35) Total workout time: 655-890 seconds (10:55-14:50) This workout is most similar to a longer chipper format. The closest anchor is Helen (3 rounds with mixed modalities) at L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. However, this workout is significantly longer with 90 total calories of rowing plus substantial upper body work. Adjusting Helen upward by ~60-80% for the additional volume and complexity: - L10: 360-420 seconds (6:00-7:00) - L5: 540-600 seconds (9:00-10:00) - L1: 960-1080 seconds (16:00-18:00) Final targets - L10: 360-420 sec, L5: 540-600 sec, L1: 960-1080 sec

Modality Profile

5 movements total: Pull-Up and Push-Up are Gymnastics (2), Row is Monostructural (1), Dumbbell Push Press and Renegade Row are Weightlifting (2). Distribution: 40% G, 20% M, 40% W.