“Renegade Redux” combines the raw strength required for the bench press with the core stability and multi-muscle engagement of renegade rows. Starting at 10 reps and descending to 2, each round intensifies as the number of reps decreases, allowing you to maintain form and power through fatigue. The juxtaposition of a classic strength lift with a dynamic, full-body movement creates a balanced, challenging session.

For Time:

10-8-6-4-2 Reps Barbell Bench Press (135/95#)

10-8-6-4-2 Reps/Side Dumbbell Renegade Rows (35/25#)

Score = Time to Complete

Performance Goals:

Beginner = 5 minutes
Intermediate = 4 minutes
Advanced = 3 minutes

Strategy:

• Start with a manageable pace to conserve energy for the latter, lower-rep rounds.

• As the reps decrease, increase the intensity of your execution, capitalizing on the reduced volume to maintain or improve your pace.

Coach’s Tips:

• For the bench press, prioritize a stable and controlled descent with a powerful push-up.

• In renegade rows, maintain a strong plank position, minimizing hip sway and focusing on a clean rowing motion.

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