Workout Description

Why This Workout Is Medium

This EMOM provides excellent recovery with 40+ seconds rest between rounds. While strict pull-ups are challenging, only 4 reps allows most athletes to complete them. The KB snatches are light-moderate weight with low volume. Ring rows at 45 degrees are accessible scaling. The alternating arm pattern prevents unilateral fatigue buildup. The combination creates steady work without overwhelming any single system or movement pattern.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling movements with strict pull-ups, KB snatches, and max ring rows will heavily tax upper body muscular endurance.
• Power (7/10): Single arm KB snatches are highly explosive movements requiring rapid hip extension and overhead acceleration from ground to overhead.
• Strength (6/10): Strict pull-ups require significant relative strength, while 53/35lb KB snatches demand moderate absolute strength with overhead positioning.
• Speed (6/10): EMOM format demands efficient transitions and quick movement cycling to maximize ring rows within each minute while managing fatigue.
• Endurance (4/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.
• Flexibility (4/10): KB snatches require good shoulder mobility and hip hinge mechanics, while pull-ups need adequate shoulder range of motion.

Movements

• Strict Pull-Up
• Single-Arm Kettlebell Snatch
• Ring Row

Benchmark Notes

This is a 10-minute EMOM with 4 strict pull-ups, 7 single-arm KB snatches (53/35), and max ring rows at 45-degree angle. The score is total ring rows completed across all 10 rounds. Movement breakdown per round: Strict pull-ups take 8-12 seconds (2-3 sec per rep), KB snatches take 14-21 seconds (2-3 sec per rep), leaving 27-38 seconds for ring rows. At 45-degree angle, ring rows are moderately challenging - elite athletes can perform 1 rep per 1.5 seconds, intermediates need 2 seconds, beginners need 2.5-3 seconds. Round-by-round analysis: Rounds 1-3 (fresh): 18-25 ring rows per round; Rounds 4-6 (moderate fatigue): 15-20 ring rows; Rounds 7-8 (significant fatigue): 12-16 ring rows; Rounds 9-10 (high fatigue): 8-12 ring rows. Total projections: Elite (L9-L10): 280-300 ring rows, Advanced (L7-L8): 240-270 ring rows, Intermediate (L5-L6): 200-230 ring rows, Novice (L3-L4): 160-190 ring rows, Beginner (L1-L2): 120-150 ring rows. The strict pull-ups and KB snatches create significant upper body and grip fatigue that compounds throughout the workout, progressively reducing ring row capacity. No direct anchor comparison available, but this follows typical EMOM degradation patterns where performance drops 20-40% from early to late rounds. Final targets: L10: 290+ reps, L5: 210 reps, L1: 130 reps.

Modality Profile

2 out of 3 movements are gymnastics (Strict Pull-Up, Ring Row), 1 out of 3 is weightlifting (Single-Arm Kettlebell Snatch). Rounded to nearest clean percentages: 67% G, 33% W.