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 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 (pull-ups, KB high pulls, max ring rows) will heavily tax upper body muscular endurance throughout.
• Power (6/10): KB high pulls are explosive hip extension movements, providing significant power development component within the pulling pattern focus.
• Strength (5/10): Strict pull-ups and KB high pulls require moderate strength, while ring rows at 45 degrees provide additional resistance challenge.
• 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, KB high pulls need hip hinge flexibility, but nothing extreme.
• Speed (3/10): EMOM format allows brief rest between rounds, reducing speed cycling demands compared to continuous formats like AMRAP.

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 per rep (6-9 seconds total), KB high pulls take 1.5-2 seconds per rep (7.5-10 seconds total), leaving approximately 40-46 seconds for ring rows each minute. Ring rows at 45-degree angle take about 1.5 seconds per rep when fresh. However, the arm-switching requirement and cumulative fatigue from strict pull-ups will significantly impact performance. Round 1-3: 12-15 ring rows per round (fresh state), Rounds 4-6: 10-12 ring rows (fatigue setting in, grip compromised), Rounds 7-9: 6-10 ring rows (significant fatigue, single-arm focus challenging). Elite athletes (L9-L10) might maintain 20+ ring rows early rounds, tapering to 15+ in later rounds for 180-220 total. Average CrossFitters (L5) would likely achieve 12-15 early, 8-10 middle, 6-8 late rounds for approximately 126 total. Beginners (L1-L2) might struggle with strict pull-ups and manage only 6-8 ring rows per round for 54-72 total. The single-arm switching requirement adds coordination challenge and prevents bilateral compensation, making this more demanding than standard ring rows.

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.