Workout Description

Why This Workout Is Medium

This EMOM provides excellent work-to-rest ratio with 40+ seconds recovery each round. While strict pull-ups and KB snatches create upper body fatigue, the alternating arm pattern and ring row finisher allow for active recovery. The 10-minute duration prevents extreme accumulation. Most average CrossFitters can complete the prescribed reps within timeframe, though some may need pull-up scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pulling movements (strict pull-ups, ring rows) combined with KB snatches creates significant upper body muscular endurance demand.
• Power (7/10): Single arm KB snatches are highly explosive movements requiring hip drive and rapid force production every minute for ten rounds.
• Strength (6/10): Strict pull-ups require substantial relative strength, while KB snatches and ring rows demand moderate strength throughout the workout.
• Speed (6/10): EMOM format demands efficient transitions and quick completion of reps to maximize ring row volume within each minute window.
• 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 overhead mobility and hip flexibility, while pull-ups and ring rows need basic shoulder range of motion.

Movements

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

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: Each round requires 4 strict pull-ups (4-6 seconds each = 16-24 seconds) plus 7 single-arm KB snatches (2-3 seconds each = 14-21 seconds), leaving approximately 20-30 seconds for max ring rows. Ring rows at 45 degrees take about 1.5-2 seconds per rep when fresh. Fatigue analysis: Rounds 1-3 allow 12-15 ring rows per round (fresh state), rounds 4-6 see 10-12 reps due to grip fatigue from strict pull-ups, rounds 7-8 drop to 8-10 reps, and final rounds 9-10 may only allow 6-8 reps as grip and lat fatigue accumulates. The strict pull-ups create significant grip and lat fatigue that directly impacts ring row performance. Elite athletes might maintain 12+ ring rows per round for 120+ total, while beginners may struggle with strict pull-ups and only manage 4-6 ring rows per round. This workout has similarities to high-volume pull-up benchmarks but the EMOM format with forced rest periods prevents complete failure. Final targets: L10: 120+ reps, L5: 80 reps, L1: 40 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). No monostructural movements present.