Workout Description

Why This Workout Is Medium

This workout combines moderate loads with manageable volume across familiar movements. Wall balls and kettlebell swings are accessible to most CrossFitters, while renegade rows add core/stability challenge but at light weight. The 4-round structure allows natural breaking points between rounds. Total time around 12-15 minutes prevents extreme fatigue accumulation. Movement patterns don't significantly interfere with each other, making this challenging but completable for average athletes.

Benchmark Times for WB, RRows, KBS

• 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 wall balls, renegade rows, and kettlebell swings will heavily tax muscular endurance across shoulders, legs, and posterior chain.
• Endurance (7/10): Four rounds for time with moderate rep ranges creates significant cardiovascular demand, especially with minimal rest between movements and rounds.
• Power (6/10): Wall balls and kettlebell swings are inherently explosive movements requiring hip drive and power generation throughout multiple rounds.
• Speed (6/10): For time format demands quick transitions and maintaining pace across four rounds while managing fatigue from grip-intensive movements.
• Strength (4/10): Moderate loads in renegade rows and kettlebell swings provide strength stimulus, but not maximal effort due to rep ranges.
• Flexibility (3/10): Wall balls require overhead mobility, renegade rows need plank stability, and kettlebell swings demand hip hinge flexibility.

Movements

• Wall Ball
• Renegade Row
• Kettlebell Swing

Benchmark Notes

This workout consists of 4 rounds of 21 wall balls (20/14), 10 renegade rows (50/35), and 15 kettlebell swings (32kg/24kg). I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - Wall Ball (20lb): ~2.5 sec/rep → 21 reps = 52.5 sec - Renegade Row (50lb): ~3 sec/rep → 10 reps = 30 sec - Kettlebell Swing (32kg): ~2 sec/rep → 15 reps = 30 sec - Transitions between movements: ~5 sec each - Total per round (fresh): 52.5 + 30 + 30 + 10 = 122.5 sec Fatigue Application: - Round 1: 122.5 sec (1.0x multiplier) - Round 2: 135 sec (1.1x multiplier) - Round 3: 147 sec (1.2x multiplier) - Round 4: 159 sec (1.3x multiplier) - Total base time: ~563 sec This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 at 930-1050 sec for 5 rounds. Scaling down to 4 rounds with different movements but similar total volume and wall ball emphasis, I estimate proportionally faster times. The workout combines upper body pulling (renegade rows), lower body power (wall balls), and posterior chain (kettlebell swings), creating significant metabolic demand with grip fatigue accumulation. Final benchmarks: - L10 (Elite): 360 sec (6:00) - L5 (Average): 600 sec (10:00) - L1 (Beginner): 1080 sec (18:00)

Modality Profile

All three movements (Wall Ball, Renegade Row, Kettlebell Swing) involve external load and are classified as Weightlifting movements, resulting in 100% W modality.