Workout Description

Why This Workout Is Medium

This EMOM provides excellent work-to-rest ratio with 40+ seconds recovery between rounds. While strict pull-ups are challenging, only 3 reps allows most athletes to complete them. The 9 single-arm KB swings are light-moderate load with alternating arms preventing excessive fatigue. Ring rows at 45 degrees are scalable and achievable. The 10-minute duration prevents extreme fatigue accumulation, making this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of pulling movements (pull-ups and ring rows) combined with kettlebell swings creates significant upper body muscular endurance demand.
• Power (6/10): Russian kettlebell swings are explosive hip extension movements, creating moderate power demand each minute for nine reps.
• Strength (5/10): Strict pull-ups require solid relative strength, while 53/35lb kettlebell and ring rows provide moderate strength stimulus.
• Speed (5/10): EMOM format requires efficient transitions and consistent pacing to complete all work 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 (3/10): Pull-ups and ring rows require shoulder mobility, kettlebell swings need hip hinge flexibility, but nothing extreme.

Movements

• Strict Pull-Up
• Russian Kettlebell Swing
• Ring Row

Benchmark Notes

This is a 10-minute EMOM with 3 strict pull-ups and 9 single-arm KB Russian swings (53/35) per round, plus max ring rows. The scoring is total reps completed. Breaking this down: Each round contains 3 strict pull-ups + 9 KB swings + max ring rows. The pull-ups and swings are fixed at 12 reps per round, so over 10 rounds that's 120 fixed reps. The variable component is ring rows. For strict pull-ups in an EMOM format, athletes will maintain consistency for most rounds but may fail reps in later rounds due to fatigue. KB swings at 53/35 are moderate load and should be sustainable. Ring rows at 45-degree angle are the limiting factor for max reps. Early rounds (1-3): Athletes can likely hit 8-12 ring rows per round when fresh. Mid rounds (4-7): Fatigue sets in, expect 6-10 ring rows per round. Late rounds (8-10): Significant fatigue, 4-8 ring rows per round. Elite athletes (L9-L10) will maintain higher ring row output throughout and rarely miss strict pull-ups, achieving 15-20+ ring rows in early rounds, 12-15 in mid rounds, 8-12 in late rounds. Total ring rows for elite: 120-150, plus 120 fixed reps = 240-270 total. Average athletes (L5) will get 8-10 ring rows early, 6-8 mid, 4-6 late, totaling 60-80 ring rows plus 120 fixed = 180-200 total. Beginners (L1-L2) may struggle with strict pull-ups (missing 10-20 reps) and achieve only 4-6 ring rows per round consistently, totaling 40-60 ring rows plus 100-110 fixed reps = 140-170 total. Final targets: L10: ~270 reps, L5: ~190 reps, L1: ~150 reps.

Modality Profile

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