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 loads, 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 row volume within each minute window.
• Power (5/10): Double Russian KB swings are explosive hip extension movements, while pull-ups require some power output under load.
• 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: ~6-9 seconds (2-3 sec per rep with added weight) - 5 double Russian KB swings: ~8-12 seconds (1.5-2.5 sec per rep for controlled doubles) - Ring rows (max effort): Remaining time in each minute Time available for ring rows per round: - Round 1-2: ~45-46 seconds (fresh state) - Round 3-4: ~42-44 seconds (slight fatigue) - Round 5-6: ~40-42 seconds (moderate fatigue) - Round 7-9: ~38-40 seconds (significant fatigue) Ring row capacity per round (at 45-degree angle, ~1.5-2 sec per rep): - Elite (L9-L10): 22-25 reps early rounds, 18-20 reps late rounds - Advanced (L7-L8): 18-22 reps early rounds, 15-18 reps late rounds - Intermediate (L5-L6): 15-18 reps early rounds, 12-15 reps late rounds - Novice (L2-L3): 10-12 reps early rounds, 8-10 reps late rounds - Beginner (L1): 6-8 reps early rounds, 6-8 reps late rounds Total ring row estimates: - L10: ~200 reps (22×4 + 20×5) - L5: ~140 reps (16×4 + 14×5) - L1: ~60 reps (8×4 + 6×5) No direct anchor match, but this follows EMOM rep accumulation patterns. The weighted pull-ups and KB swings create significant upper body and grip fatigue that limits ring row performance progressively. Final targets: L10: ~200 reps, L5: ~140 reps, L1: ~60 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.