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
- 1Maintain a steady pace throughout the AMRAP to avoid burnout early on.
- 2Break up the Handstand Push-Ups into sets if necessary to maintain quality and avoid failure.
- 3For the Renegade Rows, focus on core engagement to minimize hip rotation and maintain a strong plank position.
- 4Use your legs to assist during the Dumbbell Lunges to save energy and ensure depth in each rep.
- 5Aim for consistency on the Assault Air Bike; push hard but be mindful of maintaining a sustainable effort across rounds.
- 6Transition quickly between movements to keep the intensity high, but ensure safety with your form.
Safety Considerations
Technical Focus
Ensure proper form during overhead movements to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- :2 min Air Bike (Easy Pace) - 2 min(Easy pace, gradually increasing intensity.)
Mobility:
- 20 sec Shoulder Stretch - 20 sec(Focus on shoulder and thoracic spine mobility.)
- 20 sec Hip Flexor Stretch - 20 sec(Loosen up hips for lunges.)
- 20 sec Wrist Stretch - 20 sec(Prepare wrists for handstand push-ups and renegade rows.)
Activation:
2 rounds- 6 6 Push-Ups(Focus on shoulder engagement and control.)
- 8 8 Dumbbell Deadlifts(Use light weights to prime the legs and back.)
- 10 10 Ground to Overhead with Dumbbells(Light weight, practice the motion for snatches.)
Scaling Options
Intermediate
Reduce weights and modify movements to maintain intensity while ensuring safety.
- 1
handstand push up
Pike Push-Ups
- 2
renegade row
Renegade Row with lighter weights
Weight: 60/40 lbs (27/18 kg)
- 3
single arm dumbbell snatch
Single Arm Dumbbell Clean
Weight: 60/40 lbs (27/18 kg)
- 4
dumbbell lunge
Bodyweight Lunges
Weight: 60/40 lbs (27/18 kg)
- 5
toes to bar
Knees to Chest
- 6
assault air bike
Calorie effort reduced to 12 calories.
Scaled
Increase support and reduce weights significantly to focus on technique and safety.
- 1
handstand push up
Wall Walks
- 2
renegade row
Renegade Row with very light weights
Weight: 45/30 lbs (20/14 kg)
- 3
single arm dumbbell snatch
Dumbbell Snatch with very light weight
Weight: 45/30 lbs (20/14 kg)
- 4
dumbbell lunge
Bodyweight Lunges or Step-ups
Weight: 45/30 lbs (20/14 kg)
- 5
toes to bar
Hanging Knee Raises
- 6
assault air bike
Calorie effort reduced to 8 calories.