Workout Description

Why This Workout Is Easy

This EMOM provides excellent work-to-rest ratio with only 8-12 seconds of work per minute, leaving 48-52 seconds recovery. The movements are fundamental with light loads - 3 strict pull-ups is manageable volume, KB high pulls at 53/35 are light, and ring rows are scalable. The single-arm variation adds novelty but doesn't significantly increase difficulty. Most average CrossFitters can complete this as prescribed with minimal fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pulling movements with max ring rows creates significant upper body muscular endurance demands, especially with grip fatigue.
• Strength (6/10): Strict pull-ups and kettlebell high pulls require moderate strength, while single-arm ring rows add unilateral strength challenge.
• Speed (6/10): EMOM format demands efficient transitions and consistent pacing to complete all work within each minute window.
• Power (5/10): Double Russian KB high pulls are explosive hip extension movements, but strict pull-ups and ring rows are strength-focused.
• Endurance (4/10): Nine minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Flexibility (3/10): Pull-ups and ring rows require shoulder mobility, kettlebell high pulls need hip hinge flexibility, but nothing extreme.

Movements

• Ring Row
• Kettlebell High Pull
• Strict Pull-Up

Benchmark Notes

This is a 9-minute EMOM with 3 strict pull-ups, 5 double Russian KB high pulls (53/35), and max ring rows (switching arms each round). Since it's scored as 'Reps', we're tracking total ring rows completed across all 9 rounds. Movement breakdown: Strict pull-ups take 2-3 seconds each (6-9 seconds total), KB high pulls take 1.5-2 seconds each (7.5-10 seconds total), leaving 40-46 seconds for max ring rows. Ring rows at 45-degree angle take approximately 1.5-2 seconds per rep when fresh. However, the arm-switching requirement and cumulative fatigue significantly impact performance. Round 1-3: Athletes can maintain 12-15 ring rows per round (fresh state, 1.5-2 sec/rep). Round 4-6: Fatigue sets in, dropping to 10-12 reps per round (2-2.5 sec/rep plus brief rests). Round 7-9: Significant fatigue and grip issues, 6-8 reps per round (2.5-3 sec/rep with longer rests). The arm-switching adds complexity and reduces efficiency by 10-15%. Elite athletes (L9-L10) might average 22 reps per round early, dropping to 18-20 later (total ~198-216). Advanced athletes (L7-L8) average 18-20 early, 14-16 later (total ~162-180). Intermediate athletes (L5-L6) average 14-16 early, 10-12 later (total ~126-144). Beginners (L1-L2) average 8-10 early, 4-6 later (total ~54-72). No direct anchor matches this format, but the pull-up component relates to Cindy's pull-up volume and the EMOM structure provides forced rest periods that prevent complete failure.

Modality Profile

2 out of 3 movements are gymnastics (Strict Pull-Up, Ring Row) and 1 is weightlifting (Kettlebell High Pull). This gives approximately 67% gymnastics and 33% weightlifting.