For Time
13 mins. Time Cap
Complete 4 full rounds for time, moving with slow control.

• 10x DB RDL

• 10x DB Floor Press

• 10x Renegade Row (Total reps)

Your score is the total time taken to complete all 4 rounds. If you do not finish within the 13 minutes window, your score is 13:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Use highly conservative dumbbell weights for DB RDL to protect your lower back alignment. Perform Renegade Row from a kneeling position to take pressure off your core.

• Pregnancy (Trimester 2 & 3): Keep your stance wide on DB RDL to clear your bump comfortably. Do not lie flat on your back for DB Floor Press; use an inclined bench instead to avoid feeling dizzy or swap to a seated overhead press. Swap Renegade Row for standing rows if core straining occurs.

• Postpartum: Heavy loading requires excellent core pressure regulation. If you notice any leaking or dragging feelings in your pelvic floor during DB RDL or Renegade Row, reduce your weights. Remember to exhale completely as you press the weights or row the dumbbell toward your ribs.