Workout Description

Why This Workout Is Medium

This EMOM provides excellent recovery with 40+ seconds rest between rounds, preventing significant fatigue accumulation. The 4 strict pull-ups are manageable for average athletes, kettlebell movements are light-moderate load, and ring rows offer scalable volume. The unilateral work adds coordination challenge but isn't overly demanding. The 10-minute duration and built-in rest structure keep this accessible while still providing a solid training stimulus.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pulling movements and kettlebell work will heavily tax upper body and grip stamina over ten rounds.
• Speed (7/10): EMOM format demands efficient transitions and consistent pacing to complete all movements within each minute window.
• Endurance (6/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, though shorter duration limits pure aerobic demand.
• Power (5/10): KB high pulls are explosive hip extension movements, though strict pull-ups and ring rows are more strength-endurance focused.
• Strength (4/10): Strict pull-ups and kettlebell movements require moderate strength, but bodyweight and moderate KB loads limit maximal strength demands.
• Flexibility (3/10): Pull-ups require shoulder mobility, KB movements need hip hinge pattern, but no extreme range of motion demands.

Movements

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

Benchmark Notes

This is a 10-minute EMOM with 4 strict pull-ups, 3 single-arm KB Russian switches, and 6 single-arm KB high pulls (53/35), plus max ring rows. The scoring is total reps completed. Breaking down the guaranteed work: 4 pull-ups + 3 switches + 6 high pulls = 13 reps per round × 10 rounds = 130 guaranteed reps. The variable component is the ring rows performed to fill the remaining time each minute. Time analysis per round: Strict pull-ups take ~2-3 seconds each (8-12 sec total), KB switches ~2 sec each (6 sec), KB high pulls ~2 sec each (12 sec), totaling 26-30 seconds of work time. This leaves 30-34 seconds for ring rows plus transitions. Ring rows at 45-degree angle take ~1.5-2 seconds each. Elite athletes might complete 15-18 ring rows per round (30-36 seconds), while beginners might manage 8-12 (16-24 seconds). Total rep calculation: Elite (L9-L10): 130 guaranteed + (17 ring rows × 10 rounds) = 300 total reps. Advanced (L7-L8): 130 + (15 × 10) = 280 reps. Intermediate (L5-L6): 130 + (13 × 10) = 260 reps. Beginner (L2-L3): 130 + (10 × 10) = 230 reps. Fatigue factor: Strict pull-ups will slow significantly after round 5-6, reducing ring row capacity in later rounds by 10-20%. Final targets: L10: 560 reps, L5: 400 reps, L1: 240 reps.

Modality Profile

4 movements total: Strict Pull-Up and Ring Row are bodyweight gymnastics movements (2), while Russian Kettlebell Swing and Single Arm Kettlebell High Pull are external load weightlifting movements (2). This creates a 50/50 split between Gymnastics and Weightlifting with no monostructural cardio.