Workout Description

Why This Workout Is Hard

This workout combines high-volume rowing (2K total) with moderate-weight kettlebell swings and grip-intensive renegade rows in a continuous format. The 1K row creates significant leg fatigue before 50 unbroken KB swings, then transitions to renegade rows which demand fresh grip and core strength. The second 1K row becomes brutal on already-fatigued legs. Most athletes will need 18-25 minutes of sustained effort with minimal natural rest points.

Benchmark Times for WOD

• 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 (9/10): High volume kettlebell swings and renegade rows will severely tax posterior chain, core, and upper body muscular endurance capabilities.
• Endurance (8/10): Two 1K rows bookending strength movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the entire workout duration.
• Power (7/10): Kettlebell swings are explosive hip extension movements, while renegade rows require power for the rowing component of each rep.
• Strength (6/10): Moderate loads on kettlebell swings and weighted renegade rows require significant strength output, especially when fatigued from rowing.
• Speed (5/10): Moderate pacing required to maintain output across all movements, with transitions between rowing and strength work affecting overall speed.
• Flexibility (4/10): Renegade rows demand shoulder mobility and core stability, while kettlebell swings require hip hinge flexibility and thoracic extension.

Movements

• Renegade Row
• Kettlebell Swing
• Row

Benchmark Notes

This workout consists of 1K Row + 50 KBS (53/35) + 30 Renegade Rows (50/35) + 1K Row. I'll analyze this as a time-based chipper workout. Movement breakdown: - 1K Row (fresh): 195-270 sec baseline - 50 KBS (53/35): 1.5-2 sec per rep = 75-100 sec fresh - 30 Renegade Rows (50/35): 3-4 sec per rep (complex movement) = 90-120 sec fresh - 1K Row (fatigued): Apply 20-30% fatigue from prior work = 250-350 sec Transition times: 3 transitions at 5-15 sec each = 15-45 sec total Fatigue considerations: - First 1K row is fresh - KBS will fatigue posterior chain and grip, affecting second row - Renegade rows are grip and core intensive, further impacting final row - Second 1K row will be significantly slower due to accumulated fatigue Total time estimation: Elite (L10): 195 + 75 + 90 + 250 + 15 = 625 sec, but accounting for pacing strategy = ~360 sec Intermediate (L5): 230 + 85 + 105 + 300 + 30 = 750 sec, with breaks = ~600 sec Novice (L1): 270 + 100 + 120 + 350 + 45 = 885 sec, with extended breaks = ~1080 sec This workout is similar to Jackie (1000m row, 50 thruster 45/35, 30 pull-up) but with different movements. Jackie anchors: L10 310-340 sec, L5 420-480 sec, L1 600-720 sec. However, this workout has an additional 1K row and more challenging movements (renegade rows vs pull-ups), so I'm scaling up by approximately 15-20% from Jackie's times. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Row is monostructural cardio (M), Kettlebell Swing uses external load (W), and Renegade Row is a bodyweight movement (G). Three modalities present, distributed as 33/33/34.