In recent years, the renegade row has earned a place of honor as a challenging and effective exercise to develop force and the stability of core, as well as strengthening the muscles of the back, shoulders and triceps.
This exercise, performed with dumbbells or kettlebells, not only does it test muscle strength, but it also requires good motor control and excellent coordination.
In this article, we will explore what exactly renegade row is and provide some examples of WODs that include it as an integral part, let's discover them together!
Index
What is Renegade Row?
The renegade row is an exercise that it involves both the upper limbs and the core. To perform it correctly, you must position yourself in plank, with a dumbbell or kettlebell under each hand.
Keep your body in a straight line from head to toe, making sure your core is well activated to maintain stability during the exercise. Then, lift one dumbbell at a time toward your chest, keeping your elbow close to your body and without tilting your hips.
Alternate sides so you perform an even number of repetitions on both arms.
Examples of WODs with Renegade Row
Let's see some examples of WODs with the renegade row:
AMRAP (As Many Rounds As Possible) in 15 minutes
- 10 Renegade Rows (5 per side)
- 15 Push-Ups
- 20 air squats
This WOD tests upper extremity and core strength by combining the renegade row with push-up and squats for a full body workout.
Tabata Renegade Row
- 20 seconds of renegade row (10 seconds per arm), followed by 10 seconds of rest
Repeat for 8 total rounds (4 minutes)
This high-intensity workout improves muscular endurance and cardiovascular capacity by alternating periods of intense work with short recovery breaks.
Chipper Workout
- 50 Renegade Rows (25 per side)
- 40 Sit-Ups
- 30 Box Jumps
- 20 burpees
- 10 pull-ups
Complete each exercise before moving on to the next.
This WOD is a test of endurance and determination, as you tackle a series of challenging exercises one after another.
EMOM (Every Minute on the Minute) for 12 minutes
- Minute 1: 10 Renegade Rows (5 per side)
- Minute 2: 15 Dumbbell Thrusters
- Minute 3: 20 Double-Unders (or 40 single-unders)
This WOD challenges you to complete a certain number of repetitions of renegade rows and other exercises within each minute, allowing little rest time between sets.
In conclusion
The renegade row is a Versatile exercise that can be adapted to different fitness levels and training goals. You can adjust the weight of the equipment and the number of repetitions based on your level of strength and endurance.
However, always make sure you perform the exercise correctly to avoid injuries and maximize benefits.
Integrating the renegade row into your workouts can lead to significant improvements in your functional strength, core stability and muscle definition.
Experiment with different variations and combinations of exercises to create stimulating and challenging workouts that will help you reach your fitness goals.
And you, did you know the WODs we recommended? Let us know in the comments!
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