Workout Description

Why This Workout Is Medium

While the weighted pull-ups (15/10) are challenging, the EMOM format provides substantial recovery between rounds (likely 40+ seconds rest). The KB swings are light and low-volume, and ring rows at 45 degrees are accessible. The max effort ring rows create some fatigue, but the built-in rest prevents accumulation. Most average CrossFitters can complete this as prescribed with the recovery intervals managing the overall intensity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling movements create significant upper body muscular endurance demands, especially with grip fatigue accumulation throughout.
• Speed (7/10): EMOM format demands quick transitions and efficient movement cycling to maximize ring row repetitions within time constraints.
• Endurance (6/10): Nine minutes of continuous work with minimal rest tests aerobic capacity and ability to maintain output under fatigue.
• Strength (6/10): Weighted pull-ups require moderate strength, while kettlebell swings and ring rows demand strength endurance capabilities.
• Power (5/10): Double Russian kettlebell swings emphasize hip power generation, while other movements are more strength-focused.
• Flexibility (3/10): Standard range of motion for pulling movements and hip hinge pattern, with ring row angle adjustment.

Movements

• Ring Row
• Kettlebell Swing
• Pull-Up

Scaling Options

Weighted pull-ups: reduce to 10/5 lbs or bodyweight pull-ups or banded pull-ups. KB swings: reduce to 35/25 lbs or American swings. Ring rows: adjust angle to 60+ degrees (more upright) or use TRX/bands. Consider reducing to 7-minute EMOM for beginners.

Scaling Explanation

Scale weighted pull-ups if you can't perform 5+ bodyweight pull-ups consistently. Scale KB weight if you can't maintain Russian swing height (chest level) with proper hip hinge. Adjust ring row angle if you can't maintain 45-degree body position for 8+ reps when fresh. Goal is consistent movement quality across all 9 minutes.

Intended Stimulus

Moderate-intensity glycolytic/oxidative pathway workout lasting exactly 9 minutes. Primary challenge is upper body pulling strength endurance with posterior chain power. Tests ability to maintain pull-up strength while managing fatigue accumulation from swings and maximum effort ring rows each round.

Coach Insight

Treat weighted pull-ups as strength - aim for unbroken sets but don't go to failure. Use smooth, controlled tempo. KB swings should be explosive hip drive - chest up, aggressive hip snap. Ring rows are your scorer - maintain body position at 45 degrees throughout max effort set. Rest 10-15 seconds before ring rows to maximize reps. Keep transitions quick but controlled between movements.

Benchmark Notes

This is a 9-minute EMOM with 3 weighted pull-ups (15/10lb) and 5 double Russian KB swings (53/35lb), followed by MAX ring rows at 45-degree angle. Total reps scored = (3 pull-ups + 5 swings) × 9 rounds + total ring rows across all rounds. The weighted pull-ups will limit most athletes - beginners may only complete 1-2 per round by round 6-7, intermediates maintain 2-3 throughout, advanced athletes complete all 3 consistently. KB swings are less limiting but fatigue accumulates. Ring rows at 45 degrees are moderately challenging - expect 3-8 reps per round depending on skill level and remaining time after required movements. Round 1-3: Fresh state, full reps possible. Round 4-6: Fatigue builds, pull-ups become singles/doubles for most. Round 7-9: Significant fatigue, many athletes struggling with weighted pull-ups, ring row reps decrease. Conservative estimate: L1 (beginners) average 5 total reps per round = 45 total. L5 (median) averages 13 reps per round = 117 total. L9 (elite) averages 21 reps per round = 189 total. Progression accounts for ability to maintain weighted pull-ups under fatigue and maximize ring row volume in remaining time.

Modality Profile

Pull-Up and Ring Row are gymnastics movements (bodyweight), Kettlebell Swing is weightlifting (external load). Two gymnastics movements out of three total gives 67% G, 33% W.