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. KB swings are light-moderate load with single arm reducing total volume. Ring rows are scalable and used as a finisher. The alternating arm pattern and built-in rest prevents significant fatigue accumulation, making this manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of pulling movements (strict pull-ups, ring rows, swings) will heavily tax upper body and grip stamina over eight rounds.
• Strength (6/10): Strict pull-ups demand significant relative strength, while kettlebell swings and ring rows provide moderate strength requirements throughout.
• Speed (6/10): EMOM format demands efficient transitions and consistent pacing to complete all movements within each minute window repeatedly.
• Power (5/10): Kettlebell swings are inherently explosive hip-driven movements, while strict pull-ups and ring rows are more strength-endurance focused.
• Endurance (4/10): Eight minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Flexibility (3/10): Pull-ups require shoulder mobility, kettlebell swings need hip hinge flexibility, ring rows demand basic shoulder range of motion.

Movements

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

Benchmark Notes

This is an 8-minute EMOM with 3 strict pull-ups and 9 single-arm KB Russian swings (53/35) per round, plus max ring rows. Since it's scored as 'Reps', we're tracking total repetitions completed across all movements. Each round contains: 3 strict pull-ups + 9 KB swings + variable ring rows. The fixed movements total 12 reps per round × 8 rounds = 96 base reps. The variable component is ring rows, which determines performance differentiation. For strict pull-ups in an EMOM format, most athletes can maintain the prescribed 3 reps throughout. KB swings at 53/35 are moderate and sustainable for 9 reps per minute. The limiting factor becomes ring rows, where athletes must maximize reps in remaining time (approximately 30-40 seconds per round after completing fixed work). Elite athletes (L10) might achieve 8-12 ring rows per round, while beginners (L1) might manage 2-4. This gives us a range of approximately 112-128 total reps for elite down to 48-64 for beginners. The progression accounts for both ring row capacity and potential failure on strict pull-ups in later rounds for less conditioned athletes. Final targets: L10: 112+ reps, L5: 80 reps, L1: 48 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.