Workout Description

Why This Workout Is Medium

This workout combines moderate-weight dumbbells with bodyweight pull-ups in a 10-minute continuous format. While individual movements are manageable, the combination creates cumulative grip and upper body fatigue. The renegade rows particularly tax grip strength before power cleans, and pull-ups become increasingly difficult as rounds progress. Most average CrossFitters can complete as prescribed but will experience significant fatigue accumulation, making later rounds challenging without being overwhelming.

Benchmark Times for Three 6s (35:00 - 50:00)

• Elite: <0:12.5
• Advanced: 0:11.5-0:10.5
• Intermediate: 0:9.5-0:8.5
• Beginner: >0:4.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling movements combined with DB work will heavily tax upper body muscular endurance, especially grip and posterior chain stamina.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Power (7/10): DB power cleans are explosive hip extension movements, while renegade rows require dynamic stability and pull-ups demand rapid concentric contractions.
• Strength (6/10): 50/35lb dumbbells provide moderate loading that challenges strength endurance, particularly in the power clean and renegade row movements.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling, though grip fatigue will limit sustainable pace over time.
• Flexibility (4/10): Power cleans require good hip and shoulder mobility, while renegade rows demand thoracic extension and shoulder stability throughout range of motion.

Movements

• Dumbbell Renegade Row
• Dumbbell Power Clean
• Pull-Up

Benchmark Notes

This is a 10-minute AMRAP with 18 total reps per round (6 pull-ups + 6 DB renegade rows + 6 DB power cleans). I'll use Cindy as the primary anchor since it's also a 10-minute AMRAP with pull-ups as the limiting factor. Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) has benchmarks of L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is only 10 minutes (half the time) and has more challenging movements. Movement analysis: Pull-ups will be the primary limiter at 1.5-2 sec per rep fresh. DB renegade rows (50/35 lb) are grip and core intensive, requiring 3-4 sec per rep including transitions between sides. DB power cleans (50/35 lb) are moderately loaded at 2-3 sec per rep. Round time estimates: Round 1: Pull-ups (9-12 sec) + Renegade rows (18-24 sec) + Power cleans (12-18 sec) + transitions (6-10 sec) = 45-64 sec. Rounds 2-3: Apply 1.1-1.2x fatigue = 50-77 sec per round. Rounds 4-6: Apply 1.2-1.3x fatigue = 54-83 sec per round. Rounds 7+: Apply 1.3-1.5x fatigue = 59-96 sec per round. Elite athletes (L10) should complete rounds in 45-50 sec early, degrading to 60-70 sec later, achieving 12-13 rounds. Average athletes (L5) will take 55-65 sec early, degrading to 80-90 sec later, achieving 8-9 rounds. Beginners (L1) will take 70+ sec per round with significant breaks, achieving 4-5 rounds. Compared to Cindy's 20-minute format, this workout should yield roughly 40-45% of Cindy's round count due to the 50% time reduction and increased movement difficulty. Final targets: L10: 12-13 rounds, L5: 8-9 rounds, L1: 4-5 rounds.

Modality Profile

Pull-Up is gymnastics (bodyweight), while Dumbbell Renegade Row and Dumbbell Power Clean are both weightlifting movements with external load. With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% G and 67% W.