Workout Description

Why This Workout Is Medium

This workout combines moderate volume wall balls with skill-demanding renegade rows in a 10-minute continuous format. Wall balls at 20/14 are manageable for most, but 30 reps will create significant leg and shoulder fatigue. The renegade rows require core stability and coordination while fatigued, but only 10 reps allows some recovery. The AMRAP format prevents full recovery between rounds, creating steady accumulation without being overwhelming for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep wall balls combined with renegade rows will heavily tax shoulder, core, and leg muscular endurance over multiple rounds.
• Endurance (7/10): Ten minutes of continuous work with wall balls and renegade rows creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (6/10): Wall balls demand full squat depth and overhead reach, while renegade rows require plank hold and rowing range of motion.
• Power (6/10): Wall balls are explosive hip extension movements, while renegade rows require power for the rowing component from plank position.
• Speed (5/10): AMRAP format encourages steady pacing with quick transitions between movements to maximize rounds completed in ten minutes.
• Strength (4/10): Moderate loading with 20/14 lb wall ball and 50/35 lb dumbbells requires decent strength but not maximal effort.

Movements

• Wall Ball
• Renegade Row

Benchmark Notes

This 10-minute AMRAP combines 30 wall balls (20/14 lb) with 10 alternating renegade rows (50/35 lb dumbbells). I'll analyze this by breaking down each movement and applying fatigue over the 10-minute duration. Movement Analysis: - Wall Ball (20/14): ~2.5 sec per rep fresh, but in sets of 10-15 with breaks - Renegade Row (50/35): ~3-4 sec per rep including plank hold and alternating motion Round Breakdown (40 total reps per round): Round 1 (fresh): Wall balls in 2-3 sets (2.5 sec/rep + breaks) = ~90-100 sec, Renegade rows = ~35-40 sec, transitions = ~10 sec. Total: ~135-150 sec Round 2: Fatigue factor 1.1x = ~150-165 sec Round 3: Fatigue factor 1.2x = ~165-180 sec Round 4+: Progressive fatigue 1.3-1.5x = ~180-225 sec per round This workout is most similar to wall ball dominant AMRAPs. Using Karen (150 wall balls) as an anchor where L10 completes in 420-480 sec and considering the added complexity of renegade rows, I estimate: Elite athletes (L10): 7+ rounds in 10 minutes Advanced (L5): 5 rounds in 10 minutes Novice (L1): 2-3 rounds in 10 minutes The renegade rows add significant core and upper body fatigue that will limit wall ball performance in later rounds. The alternating nature and plank hold make these particularly taxing. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), while Renegade Row is a gymnastics movement using bodyweight in plank position with coordination elements. Two modalities present results in 50/50 split.