Assault Renegade
Workout Details
AMRAP in 21 minutes:
↳ 75/50 lbs (34/23 kg)
↳ 75/50 lbs (34/23 kg)
↳ 75/50 lbs (34/23 kg)
Coaching Tips
Strategy
- 1Break up handstand push-ups into smaller sets if needed to avoid fatigue.
- 2For the renegade rows, ensure a stable plank position to maintain core engagement while rowing.
- 3Push the pace on the assault bike but take care to recover on the transitions to ensure sustainability over 21 minutes.
- 4Single arm dumbbell snatches should be explosive, focus on hip drive, and keep the dumbbell close to the body.
- 5Consider pacing the lunges by stepping out slow and steady to maintain form, especially as fatigue sets in.
Safety Considerations
Technical Focus
Monitor for shoulder stability during handstand push-ups and dumbbell movements.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Assault Air Bike - 2-3 min(Easy pace.)
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec per side Hip Flexor Stretch
- 30 sec Wrist Stretch(Prepare wrists for handstand push-ups.)
Activation Sets:
2 rounds- 30 sec Handstand Holds (against wall)
- 10 Dumbbell Deadlifts (light weight)(Light weight to activate hamstrings.)
- 6 per side Plank Rows (light dumbbells)
Scaling Options
Intermediate
Reduce weights and modify movements for less experience.
- 1
handstand push ups
Pike Push-Ups
- 2
renegade row
Renegade Row with lighter dumbbells
Weight: 60/40 lbs (27/18 kg)
- 3
single arm dumbbell snatch
Single Arm Dumbbell Snatch with lighter dumbbells
Weight: 60/40 lbs (27/18 kg)
- 4
dumbbell lunge
Dumbbell Lunge with lighter dumbbells
Weight: 60/40 lbs (27/18 kg)
- 5
toes to bar
Hanging Knee Raises
- 6
assault air bike
Caloric target at 15 calories
Scaled
Further reduce weights and modify more movements.
- 1
handstand push ups
Box Push-Ups
- 2
renegade row
Renegade Row with significantly lighter dumbbells
Weight: 40/30 lbs (18/14 kg)
- 3
single arm dumbbell snatch
Single Arm Dumbbell Snatch with significantly lighter dumbbells
Weight: 40/30 lbs (18/14 kg)
- 4
dumbbell lunge
Dumbbell Lunge with significantly lighter dumbbells
Weight: 40/30 lbs (18/14 kg)
- 5
toes to bar
Knee Raises on a Box or Mountain Climbers
- 6
assault air bike
Caloric target at 12 calories