Thursday Workout: Renegade Row, Sit-Up, Run

Paintball crew from last year. Who’s in this weekend!?


Level 1

3 Rounds for Time of:

  • Renegade Row (20/10) x 10
  • Abmat Sit-up x 20
  • Run x 250m

Level 2

3 Rounds for Time of:

  • Renegade Row (45/30) x 10
  • Abmat Sit-up x 25
  • Run x 400m

Notes: Renegade Row = push-up + Row R + push-up + Row L.  Wear layers!  Temps are starting to drop outside.


3 sets of 10 Good Mornings (empty bar) or GHD hip extension (add weight with light dumbbell if possible), 3131 Tempo



We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

8 thoughts on “Thursday Workout: Renegade Row, Sit-Up, Run

  1. Lvl 1.5
    Rows @ 20#, SUs x 25, 250m run

  2. 12:52 rx
    …after “Trainer Battle v1.0” ouch

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