10 Renegade Row WODs for Better Arms, Abs and Absolute Power

These Renegade Row WODs will help you build a stronger core and upper body.

The Renegade Row is a great exercise that combines the dumbbell row and the plank into one fluid movement.

Renegade Row Technique

By adding these two classic exercises together it gives you more bang for your buck, and quicker strength, muscle and conditioning gains in a shorter amount of time.

The dumbbell row is a popular exercise that really works the back and the biceps.

The Plank is a ubiquitous and highly effective core exercise.

Renegade Row WODs

These Renegade Row WODs give you a variety of contexts to test and improve your body, health and skills.  

WOD 1 – Assault Renegade

AMRAP in 21 minutes

• 3 Handstand Push-Ups
• 6 Renegade Rows (75/50 lb)
• 9 Single Arm Dumbbell Snatches (75/50 lb)
• 12 Dumbbell Lunges (75/50 lb)
• 15 Toes-to-Bars
• 18 calorie Assault Air Bike

Source: Wodshots

WOD 2

6 rounds

• 10 renegade row push ups
• 12 lateral raises
• 14 bicep curls
• 16 overhead triceps extensions

4 minute tabata

(8 intervals of :20 work/:10 rest)

• plank up-downs
• twisting mountain climbers

4 minute tabata

(8 intervals of :20 work/:10 rest)

side plank reach

Renegade Row WODs 3 – Brodie

AMRAP in 20 minutes

• 11 Pistols
• 11 Renegade Rows (35/25 lb)
• 3 Burpees
• 20 AbMat Sit-Ups

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Scaling Options

AMRAP in 20 minutes

• 11 Squat Jumps
• 11 Push-Ups
• 3 Burpees
• 20 Sit-Ups

Source: Brian Jones on Unsplash

Renegade Row WODs 4 – Asgard Strength

AMRAP in 19 minutes

From 0:00-8:00, EMOM of:

• 2 Asgard Complexes (2×20/16 kg)*

Rest 3 minutes

From 11:00-19:00, AMRAP of:

• Asgard Complexes (2×20/16 kg)*

*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift

Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on.

Three minutes rest, then perform the Asgard strength complex for as many reps as possible.

Scoring

Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.

Scaling

For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.

Renegade Row WODs 5 – Stuck at Home

AMRAP in 10 minutes

• 12 Dumbbell Power Snatches (50/35 lb) (alternating)
• 6 Dumbbell Renegade Rows (2×50/35 lb)
• 12 Dumbbell Power Cleans (2×50/35 lb)

On a 10-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

Scaling

Bodyweight

AMRAP in 10 minutes

• 12 Tuck Jumps
• 6 Alternating Shoulder Taps
• 12 Jumping Lunges

Scaled

AMRAP in 10 minutes

• 12 Alternating Knee to Elbow
• 6 Alternating Shoulder Taps
• 12 Alternating Lunge Steps

Renegade Row WODs 6 – Hawfinch

AMRAP in 16 minutes

• 24 Double-Unders
• 8 Dumbbell Renegade Rows (2×50/35 lb)
• 4 Muscle-Ups

On a 16-minute clock, complete as many rounds and repetitions (“AMRAP”) as possible of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops.

Movement Standard

Renegade Row: From the Push-Up position, hold one Dumbbell on each hand. Pull the Dumbbell on the right hand to the chest and go back to the starting position on thee ground. Pull the Dumbbell on the left hand to the chest and go back to the starting position. One row on each arm (left+right) equals one repetition.

Renegade Row WODs 7 – Wendy

3 Rounds for Time

• 1 mile Run
• 9 Squat Cleans (95/65 lb)
• 18 Thrusters (95/65 lb)
• 20 Renegade Rows (3-count) (2×30/20 lb)
• 18 Burpees

With a running clock, complete 3 rounds of the work in the order written.

Score is the time on the clock when the last Burpee is completed.

Movement Standards

Renegade Row: Start in the Plank position with each hand on a Dumbbell. Perform one Dumbbell Row on the left, one Dumbbell Row on the right, then a Dumbbell Push-Up. That completes a single repetition.

Renegade Row WODs 8 – Climbing Everest

18 min AMRAP

0-6 min

• 1 push up
• 2 renegade rows (45/25)
• Mountain climbers*

6-12 min

• 2 push ups
• 4 renegade rows
• Mountain climbers*

12-18 min

• 3 push ups
• 6 renegade rows
• Mountain climbers*

*Add 2 mountain climbers each round.

Score is the number of mountain climbers you do in 18 minutes.

You start the workout doing 2 mountain climbers (1 left leg + 1 right leg) and add 2 more reps as you go for 18 minutes.

On the first set (0-6 minutes) you’re maintaining 1 push-up and 2 renegade rows (1 left arm + 1 right arm). Adding 2 reps of mountain climbers per round as you go.

Second set (6-12 minutes) you’re maintaining 2 push ups and 4 renegade rows (2 left arm + 2 right arm). Adding 2 reps of mountain climbers per round as you go. Start from the same number of reps you left on the last set. You’re NOT going back to 2 reps. If you finished at 12 mountain climbers, you’re starting the set 2 on 14 mountain climbers.

Third set (12-18 minutes) you’re maintaining 3 push ups and 6 renegade rows (3 left arm + 3 right arm). Adding 2 reps of mountain climbers per round as you go. Start from the same number of reps you left on the last set. You’re NOT going back to 2 reps. If you finished at 26 mountain climbers, you’re starting the set 3 on 28 mountain climbers.

Renegade Row WODs 9

4 Rounds for Time

• 10 Left-Arm Dumbbell Power Snatches (50/35 lb)
• 10 Right-Arm Dumbbell Power Snatches (50/35 lb)
• 10 Left-Arm Dumbbell Renegade Rows (50/35 lb)
• 10 Right-Arm Dumbbell Renegade Rows (50/35 lb)

With a running clock, complete 4 rounds of the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last round of the Renegade Rows is completed.

Movement Standards

Renegade Row: This is a variation of the standard Bent Over Row wherein athlete will hold a Plank and perform the Renegade Row on one hand for 10 reps before moving the Dumbbell to the other hand for another 10 reps.

WOD 10

For time:

• 8 devil press

rest 1 minute

• 8 devil press
• 16 dumbbell box step overs

rest 1 minute

• 8 devil press
• 16 dumbbell box step overs
• 24 alternating v-ups

rest 1 minute

• 8 devil press
• 16 dumbbell box step overs
• 24 alternating v-ups
• 32 wall balls

rest 1 minute

• 8 devil press
• 16 dumbbell box step overs
• 24 alternating v-ups
• 32 wall balls
• 40 renegade row push ups

Renegade Row WODs

If these Renegade Row WODs were useful for you then check out these Devil Press, Pegboard and Wall Ball WODs.

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