Workout Description

Why This Workout Is Medium

While the 50/35lb dumbbells are moderate weight, this workout creates manageable fatigue accumulation. The alternating renegade rows allow brief recovery between reps, and the 30 double-unders provide active recovery between strength movements. Five rounds creates volume but movements don't significantly interfere - shoulders get worked but not to failure. Most average CrossFitters can complete as prescribed, though later rounds will require short breaks on thrusters.

Benchmark Times for WOD

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:30-18:00
• Beginner: >29:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body work through renegade rows and thrusters, combined with repetitive double unders, heavily taxes muscular endurance across multiple muscle groups.
• Endurance (7/10): Five rounds with continuous movement creates significant cardiovascular demand, especially with double unders providing intense cardio bursts between strength movements.
• Strength (6/10): 50/35lb dumbbells require moderate strength for thrusters and renegade rows, demanding good strength endurance rather than maximal force production.
• Speed (6/10): Fast transitions between movements and maintaining double under rhythm under fatigue requires quick cycling and efficient movement patterns throughout five rounds.
• Power (5/10): Double unders require explosive hip extension and coordination, while thrusters have a power component from the drive phase to overhead position.
• Flexibility (4/10): Renegade rows require plank stability and core mobility, while thrusters demand overhead and squat mobility for proper range of motion.

Movements

• Renegade Row
• Double-Under
• Dumbbell Thruster

Scaling Options

Reduce dumbbell weight to 35/20 or 25/15 lbs. Substitute single unders (60 reps) or step-ups for double unders. Replace renegade rows with bent-over DB rows or push-ups if wrist mobility limited. Consider reducing to 4 rounds or 8/6 reps on strength movements.

Scaling Explanation

Scale if you can't perform 5+ push-ups in plank position or lack double under proficiency (less than 10 consecutive). Prioritize movement quality over load - shoulders take significant volume here. Target 15-20 minutes total. Scale weight if thrusters become pressing movement rather than explosive hip drive.

Intended Stimulus

High-intensity glycolytic workout lasting 12-18 minutes. Targets upper body pulling/pushing strength endurance, coordination under fatigue, and cardiovascular capacity. Primary challenge is maintaining movement quality as shoulders and grip fatigue accumulate across rounds.

Coach Insight

Pace renegade rows deliberately - quality over speed to avoid form breakdown. Break double unders into manageable sets (15-15 or 20-10) rather than attempting unbroken. On thrusters, consider breaking into 5-5 or 6-4 to maintain shoulder health. Rest 15-20 seconds between movements to preserve movement integrity. Focus on controlled lowering in renegade rows and keep core tight throughout.

Benchmark Notes

This is a 5-round couplet with dumbbell work and double-unders. Round breakdown: Round 1 (fresh): 10 Alt Renegade Rows at 2.5 sec/rep = 25 sec, 30 Double Unders at 0.5 sec/rep = 15 sec, 10 DB Thrusters at 2.5 sec/rep = 25 sec, 30 Double Unders = 15 sec, transitions = 8 sec, total = 88 sec. Round 2 (1.1x fatigue): Same movements with fatigue = 97 sec. Round 3 (1.2x fatigue): = 106 sec. Round 4 (1.3x fatigue): = 114 sec. Round 5 (1.5x fatigue): = 132 sec. Total base time = 537 sec. Adding set breaking and rest: Renegade rows typically done unbroken but grip fatigue accumulates (+15 sec total). DB thrusters break into smaller sets in later rounds (+25 sec). Double unders have trip-ups especially when fatigued (+35 sec). Total estimated time for average athlete = 612 sec (10:12). Applied standard CrossFit time distribution with L10 at 780 sec (13:00) for elite level and L1 at 1740 sec (29:00) for beginners who may need significant scaling.

Modality Profile

Three modalities: Renegade Row (bodyweight gymnastics), Double-Under (jump rope gymnastics coordination), and Dumbbell Thruster (external load weightlifting). Equal distribution across G/M/W with slight emphasis on weightlifting.