Workout Description

Why This Workout Is Hard

The 50/35lb dumbbells create significant loading across all movements, with wall walks demanding shoulder stability that directly interferes with subsequent pressing movements. The renegade rows compound grip and core fatigue before push press, while 24 front squats under accumulated fatigue becomes challenging. Three rounds with 400m runs provide minimal recovery between demanding strength circuits, creating substantial fatigue accumulation throughout.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body work (wall walks, renegade rows, push press) combined with front squats creates substantial muscular endurance demands.
• Endurance (7/10): Three rounds with 400m runs and continuous movement creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (7/10): Wall walks demand significant shoulder and thoracic mobility, while front squats require ankle and hip flexibility for proper positioning.
• Strength (6/10): 50/35lb dumbbells provide moderate loading for multiple compound movements, requiring decent strength levels but not maximal effort.
• Speed (6/10): For-time format with multiple transitions between varied movements rewards efficient pacing and quick movement cycling between exercises.
• Power (4/10): Push press requires some explosive hip drive, but most movements are strength-endurance focused rather than purely explosive.

Movements

• Dumbbell Renegade Row
• Dumbbell Front Squat
• Wall Walk
• Dumbbell Push Press
• Run

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-up) but with different movements after the run. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m Run: 75-120 sec (fresh), Wall Walks: 4 reps × 8-12 sec = 32-48 sec, DB Renegade Rows: 8 reps × 3-4 sec = 24-32 sec, DB Push Press: 12 reps × 2-3 sec = 24-36 sec, DB Front Squats: 24 reps × 2-2.5 sec = 48-60 sec. Fresh round total: 203-296 sec. However, the dumbbell movements (50/35 lb) are significantly more demanding than Helen's KB swings and pull-ups, requiring more grip strength and shoulder endurance. The wall walks add a high-skill gymnastics element that will cause significant fatigue. Applying fatigue multipliers: Round 1: 1.0x, Round 2: 1.15x, Round 3: 1.3x. Total estimated times: Elite (L10): 240 sec × 3.45 = 828 sec, but adjusting upward due to the demanding DB complex and wall walks to 720 sec. Advanced (L5): 300 sec × 3.45 = 1035 sec, rounded to 1200 sec. Recreational (L1): 360 sec × 3.45 = 1242 sec, extended to 1800 sec due to significant skill and strength demands. This represents approximately 40-60% longer than Helen due to the heavier loading and more complex movement patterns. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00).

Modality Profile

5 movements total: Wall Walk (G), Run (M), Dumbbell Renegade Row, Dumbbell Push Press, Dumbbell Front Squat (W). 1 gymnastics, 1 monostructural, 3 weightlifting movements.