Workout Description

Why This Workout Is Medium

While weighted pull-ups (15/10lbs) are challenging for many, the EMOM format provides 40-50 seconds of rest between rounds. The KB swings are light-moderate load, and ring rows at 45 degrees are accessible. The combination creates steady work with adequate recovery. Most average CrossFitters can complete the weighted pull-ups and swings, then accumulate ring row volume without overwhelming fatigue across 9 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume ring rows to failure each round combined with weighted pull-ups and KB swings creates significant upper body muscular endurance demand.
• Strength (6/10): Weighted pull-ups require moderate strength, while KB swings and ring rows test relative strength under fatigue conditions.
• Speed (6/10): EMOM format demands efficient transitions and quick movement cycling to maximize ring rows within each minute window.
• Power (5/10): KB swings are explosive hip extension movements, while pull-ups require some power output, balanced by grinding ring rows.
• Endurance (4/10): Nine minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.
• Flexibility (3/10): Pull-ups and ring rows require shoulder mobility, KB swings need hip hinge flexibility, but no extreme ranges demanded.

Movements

• Ring Row
• Kettlebell Swing
• Pull-Up

Benchmark Notes

This is a 9-minute EMOM with 3 weighted pull-ups (15/10 lb), 5 double Russian KB swings (53/35 lb), and max ring rows at 45-degree angle. Since it's scored as 'Reps', we're tracking total ring rows completed across all 9 rounds. Movement breakdown per round: - 3 weighted pull-ups: ~6-12 seconds (depending on ability with added weight) - 5 double Russian KB swings: ~8-15 seconds - Ring rows (max effort): Remaining time in each minute Time available for ring rows per round: - Elite athletes: ~40-45 seconds (fast transitions, efficient weighted pull-ups) - Intermediate: ~35-40 seconds - Beginners: ~25-35 seconds (slower weighted pull-ups, longer transitions) Ring row capacity per round (45-degree angle makes them moderately challenging): - Elite: 25-30 reps/round early, degrading to 15-20 in later rounds - Intermediate: 15-20 reps/round early, degrading to 8-12 later - Beginners: 8-12 reps/round early, degrading to 4-8 later Fatigue considerations: - Weighted pull-ups will significantly fatigue lats and biceps, directly impacting ring row performance - KB swings provide some active recovery but also tax grip and posterior chain - Ring row output will decline ~20-30% from rounds 1-3 to rounds 7-9 Total ring row estimates: - L10 (Elite): 22 reps/round average = 198 total reps - L5 (Intermediate): 14 reps/round average = 126 total reps - L1 (Beginner): 6 reps/round average = 54 total reps No direct anchor workout matches this format, but the rep ranges align with typical EMOM performance degradation patterns and ring row capacity under fatigue. Final targets: L10: 198 reps, L5: 126 reps, L1: 54 reps

Modality Profile

Pull-Up and Ring Row are gymnastics movements (bodyweight), Kettlebell Swing is weightlifting (external load). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.