What are Renegade Rows?
Renegade rows is a workout program designed to improve your strength, power, endurance and flexibility. It was developed by CrossFit Games athlete Ryan Hall and published in 2012. The program consists of four exercises: the pushup, the pullup, the chin up and the squat. You perform these movements for sets of eight reps with three minutes rest between each set.
The Renegade Rows Workout Program
Day 1 – Pushups (8)
Exercise Sets Reps A1 Pullups 4 10 B1 Chin Ups 8 12 C2 Squats 5 15 D1 Sit ups 6 20 E1 Leg raises or wall sit ups 3 25 F1 Standing calf raise 2 30 G1 Kneeling calf raise 1 35 Total 16 workouts
Day 2 – Pullups (8)
Exercise Sets Reps A2 Chin Ups 8 12 B2 Squat 5 15 C2 Sit ups 6 20 D2 Leg raises or wall sit ups 3 25 E2 Standing calf raise 2 30 F2 Kneeling calf raise 1 35 Total 17 workouts
Day 3 – Pushups (8)
Exercise Sets Reps A3 Pullups 4 10 B3 Chin Ups 8 12 C4 Squats 5 15 D4 Sit ups 6 20 E4 Standing calf raise 2 30 F4 Kneeling calf raise 1 35 Total 16 workouts
Day 4 – Pullups (8)
Exercise Sets Reps A4 Chin Ups 8 12 B5 Squat 5 15 C5 Sit ups 6 20 D5 Standing calf raise 2 30 E5 Kneeling calf raise 1 35 Total 16 workouts
Day 5 – Rest
Day 6 – Pushups (8)
Exercise Sets Reps A5 Pullups 4 10 B6 Chin Ups 8 12 C1 Squats 5 15 D2 Sit ups 6 20 E1 Standing calf raise 2 30 F1 Kneeling calf raise 1 35 Total 16 workouts
Day 7 – Pullups (8)
Exercise Sets Reps A6 Chin Ups 8 12 B7 Squat 5 15 C7 Sit ups 6 20 D7 Standing calf raise 2 30 E7 Kneeling calf raise 1 35 Total 16 workouts
It takes only 25 minutes to complete the program. You can do it anytime you want. It is not a physically challenging routine, but it can build endurance, strength and increase your heart rate.
The program comes with a 60-day money back guarantee. No questions asked.
The program does not contain any equipment, except for a pullup bar, but if you do not have that at home, you can do the exercise against a wall or on a ball. It can be done almost anywhere without the need to acquire any special tool.
You can purchase the program for $37, which is a really great price considering you get 55 training programs in one. Some people have complained about the video quality of the product, saying that it is black background with simple white text and graphics. You can watch the workdow without distraction, but it might not be the best quality.
Sources & references used in this article:
Performing Renegade Rows: The Dynamic Tool Your Training Is Missing by J Ladon – Power, 2019 – generationiron.com
GET YOUR FREE” FIT MOM” JUMPSTART by ASF Fast, DC Workout – notes, 2016
Best Exercises to Lose Weight: Check Out Our Top 10! by H Smith – fitmotherproject.com
Renegade dreams: Living through injury in gangland Chicago by H Smith – fitmotherproject.com
Renegade Regionalists: The Modern Independence of Grant Wood, Thomas Hart Benton, and John Steuart Curry by L Ralph – 2014 – books.google.com
Renegade BX summer oilseed rape by JM Dennis – 1998 – books.google.com