Renegade

[jammin87]

I was browsing through some of the workouts on the gymjones website as they're pretty decent, especially the endurance ones. They have the right thing in mind regarding training in that set up. Anyway, I saw one exercise in a workout that looked good, thought I'd throw it in as part of a superset at the end of a session today. I PM'd Darren this, they're called "Renegade Row Man Makers". The link below gives a step by step guide to them.
You do need hexagonal dumbells else you'll be losing a shoulder I'd expect. Anyway, they are different, but I reckon you can throw them in instead of burpees in a particular sequence every now and then, or just do them alone. They can't be too bad for your push ups. After 10 I was feeling it big time - it was at the end of a shoulders session but still. Good to race with a your buddy in the gym too. Enjoy!
http://www.gymjones.com/schedule.php?date=20051123

[Darren82]

You can just about get away with doing them with normal dumbells IF you do them on rubber mats. Will do wonders or nightmares for shoulders depending on how careless you are though!

Very hard, and a good full body routine in one exercise

[1664Kro]

On the 6th pic down thats me in the toilet after eating something dodgy
By the way is it for light weight dumbells(Endurance) or is it for heavy weights?

[ReadyEddie]

Just looks like normal man-makers to me, not sure why they are called "renegade" man-makers. And there's no reason why you would need hexagonal dumb-bells, just use your core to keep yourself steady. You could also probably use kettle bells in the movement, although I've never tried it.

Gym Jones and crossfit are the best places to get sound circuits on the internet. I try and do the crossfit WOD most days in addition to my normal training. Great thing about the Crossfit workouts is they dont take up much time, but they are full on.

[jammin87]

Ok, I guess you could use regular dumbells but it would seem a better idea to use hexagonal to me, or a rubber mat as Darren suggested. I'd guess the renegade row (on a second look there was no row there, whatever) addition would be to account for the row component of the exercise - if that was already there in man makers, fair one, it was just the first place I'd seen this before, and they do say they're not entirely sure on the move/name. Do you have a link for that WOD workout?

Kro - I had a look around and they were using 25 and 30lb dumbells, so I just grabbed the heaviest hexagonals the gym had which were 10kg.

Darren - I reckon, as with normal rows like this, you've gotta make sure your arms aren't locked out and pressing into your shoulder socket with little support. The first time I did them I did that, and to go from no support with your arm pushing out the back of your shoulder to rowing it in is not fun.

[ReadyEddie]

Ok, I guess you could use regular dumbells but it would seem a better idea to use hexagonal to me, or a rubber mat as Darren suggested. I'd guess the renegade row (on a second look there was no row there, whatever) addition would be to account for the row component of the exercise - if that was already there in man makers, fair one, it was just the first place I'd seen this before, and they do say they're not entirely sure on the move/name. Do you have a link for that WOD workout?

I've always done man makers as press-up, single arm row, single arm row, squat thrust, push press and repeat. F'n good excercise, I've just never heard it called 'renegade'.

Here's the crossfit link; http://www.crossfit.com/

It does help to be a member of a decent gym because there's a lot of olympic lifts involved. You can also go on to the forum and find some more great circuits.