Workout Description

Why This Workout Is Medium

The EMOM format provides substantial built-in recovery (45-50 seconds rest per round) which prevents significant fatigue accumulation. While weighted pull-ups require some strength and KB snatches demand skill, the low volume (3 and 5 reps respectively) keeps intensity manageable. Ring rows are scalable for max effort without compromising the next round. The 9-minute duration and generous rest intervals make this accessible to average CrossFitters while still providing a good challenge.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling movements across nine minutes will severely tax upper body muscular endurance, especially grip strength and lat stamina.
• Power (7/10): Double Russian kettlebell snatches are highly explosive movements requiring rapid hip extension and power generation from the posterior chain.
• Strength (6/10): Weighted pull-ups and kettlebell snatches require significant strength, with added load challenging maximum force production capabilities throughout the workout.
• Speed (6/10): EMOM format demands efficient movement cycling and quick transitions between exercises to maximize ring row volume within each minute.
• Endurance (4/10): Nine minutes of continuous work with brief transitions tests moderate cardiovascular capacity, though the EMOM format provides some built-in recovery.
• Flexibility (4/10): Overhead kettlebell snatches demand good shoulder mobility and thoracic extension, while ring rows require moderate shoulder and hip flexibility.

Movements

• Ring Row
• Kettlebell Snatch
• Pull-Up

Scaling Options

Reduce weight vest to 10/5 lbs or perform strict pull-ups. Drop KB weight to 35/26 lbs. Elevate feet on ring rows or use TRX straps. Beginners can substitute banded pull-ups for weighted version and reduce KB to 26/18 lbs. Consider 2 weighted pull-ups if grip strength is limiting factor.

Scaling Explanation

Scale if you cannot perform 3 consecutive weighted pull-ups at prescribed load or if KB weight requires significant rest between snatches. Priority is maintaining movement quality and intensity throughout all 9 minutes. Target is completing each minute with 10-15 seconds rest before next round begins.

Intended Stimulus

Moderate-intensity glycolytic/oxidative conditioning lasting 9 minutes. Tests upper body pulling strength endurance and ability to maintain power output through fatigue. Primary challenge is maintaining quality movement while accumulating volume under time pressure.

Coach Insight

Pace weighted pull-ups conservatively - singles or doubles to preserve grip and lat strength. Attack KB snatches aggressively in first 30 seconds, then settle into steady rhythm. Ring rows should be performed at maximum sustainable pace for 45-60 seconds. Focus on full range of motion on all movements. Common mistake is going too hard on weighted pull-ups early and failing later rounds. Keep transitions quick but controlled.

Benchmark Notes

This is a 9-minute EMOM with 3 movements per minute: 3 weighted pull-ups, 5 KB snatches, and max ring rows. Score is total ring rows completed. Analysis: Minutes 1-3 (fresh): Athletes can complete 15-20 ring rows per minute after the required movements. Minutes 4-6 (moderate fatigue): Ring row capacity drops to 12-18 reps due to accumulated pull-up fatigue affecting grip and lats. Minutes 7-9 (high fatigue): Severely compromised performance, 8-15 ring rows possible as weighted pull-ups become increasingly difficult and transitions lengthen. Elite athletes (L10+) maintain 15+ ring rows throughout for 120+ total. Advanced (L8-L9) achieve 105-114 total. Intermediate (L5-L7) manage 69-87 total. Beginners (L1-L4) complete 42-60 total, often scaling to bodyweight pull-ups or ring rows for the weighted movement.

Modality Profile

Pull-Up and Ring Row are gymnastics (bodyweight movements), Kettlebell Snatch is weightlifting (external load). Two gymnastics movements out of three total gives 67% G, 33% W.