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 and 5 KB swings are very manageable volumes. Ring rows to max at 45 degrees aren't demanding. The single-arm switching 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 (strict pull-ups, ring rows) combined with kettlebell swings creates significant upper body muscular endurance demands.
• Strength (6/10): Strict pull-ups require substantial relative strength, while 53/35lb kettlebell swings demand moderate absolute strength through hip extension pattern.
• Speed (6/10): EMOM format demands efficient transitions and consistent pacing to complete all work within each minute, creating moderate speed requirements.
• Power (5/10): Kettlebell swings are inherently explosive hip extension movements, though Russian style reduces power demand compared to American swings.
• 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): Overhead position for pull-ups and hip hinge for swings require moderate mobility, but nothing extreme or limiting.

Movements

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

Benchmark Notes

This is a 9-minute EMOM with 3 strict pull-ups, 5 double Russian KB swings (53/35), and max ring rows (switching arms each round, at 45-degree angle). Since it's scored as 'Reps', we're tracking total ring rows completed across all 9 rounds. Movement breakdown: Each minute requires 3 strict pull-ups (~6-9 seconds) and 5 KB swings (~8-12 seconds), leaving approximately 40-45 seconds for max ring rows. Ring rows at 45-degree angle are moderately challenging - elite athletes can maintain 25-30 reps per minute initially, while beginners might achieve 8-12 reps per minute. The arm-switching requirement adds complexity and may reduce efficiency by 10-15%. Fatigue analysis: Rounds 1-3 (fresh): 25-30 reps/min for elite, 8-12 for beginners. Rounds 4-6 (moderate fatigue): 20-25 reps/min for elite, 6-10 for beginners. Rounds 7-9 (high fatigue): 15-20 reps/min for elite, 4-8 for beginners. The strict pull-ups will significantly impact grip and lat fatigue, reducing ring row capacity by rounds 4-5. Total calculation: L10 (elite): ~22 reps/round average = 198 total reps. L5 (average): ~14 reps/round average = 126 total reps. L1 (beginner): ~6 reps/round average = 54 total reps. No direct anchor match, but this follows similar rep-accumulation patterns to high-volume gymnastics workouts. Final targets - L10: 198 reps, L5: 126 reps, L1: 54 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.