Workout Description

Why This Workout Is Hard

The weighted pull-ups (15/10 lbs) require significant upper body strength, especially when fatigued. The EMOM format provides only ~30-40 seconds recovery between rounds, preventing full grip and lat recovery. While individual elements seem manageable, the combination of heavy pull-ups with minimal rest creates cumulative grip fatigue over 9 minutes. The ring rows become increasingly challenging as a 'finisher' when already fatigued, making this demanding for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume upper body pulling work creates significant muscular endurance demands, especially with grip fatigue from weighted pull-ups and ring rows.
• Speed (7/10): EMOM format demands efficient transitions and quick cycling through movements to maximize ring row volume within each minute.
• Strength (6/10): Weighted pull-ups with moderate loading and kettlebell swings require good strength levels, though not maximal effort ranges.
• Power (5/10): Russian kettlebell swings demand hip drive power, while weighted pull-ups require explosive pulling strength against moderate resistance.
• Endurance (4/10): Nine minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance testing.
• Flexibility (3/10): Standard pulling positions and overhead swing require moderate shoulder mobility and basic hip hinge mechanics for proper execution.

Movements

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

Scaling Options

Reduce weighted pull-up load by 25-50% or substitute strict pull-ups. Use 44/26 lb KB or go unweighted. Adjust ring row angle to 60-75 degrees for easier resistance. Consider reducing to 7-minute EMOM if movement quality deteriorates significantly.

Scaling Explanation

Scale if you can't perform 3 consecutive weighted pull-ups at prescribed load or if KB weight prevents powerful hip extension. Ring rows should allow 8+ reps per minute minimum. Priority is maintaining movement quality and consistent output rather than struggling with heavy loads.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 9 minutes. Tests upper body pulling strength endurance and grip stamina. Primary challenge is maintaining quality movement under accumulating fatigue while maximizing ring row volume each minute.

Coach Insight

Pace weighted pull-ups conservatively - singles or doubles to preserve grip. Complete KB swings unbroken with powerful hip drive. Use remaining time (30-40 seconds) for maximum ring rows at sustainable pace. Key is consistent ring row output each round - find your rhythm early and maintain it. Keep shoulders active and chest up on ring rows to avoid fatigue creep.

Benchmark Notes

This is a 9-minute EMOM with 3 movements per round: 3 weighted pull-ups, 5 KB swings, and max ring rows. The score is total ring rows completed across all 9 rounds. Movement analysis: Weighted pull-ups (15/10 lb) take ~2.5 sec each = 7.5 sec total. KB swings (53/35 lb) take ~1.8 sec each = 9 sec total. Combined fixed work = 16.5 sec, leaving ~43.5 sec for ring rows each round. Ring rows at 45-degree angle take ~1.5 sec each when fresh. Round 1-3: Can complete ~25-29 ring rows per round (fresh state). Round 4-6: Fatigue sets in, ~20-25 ring rows per round (grip fatigue from weighted pulls). Round 7-9: Significant fatigue, ~15-20 ring rows per round. Elite athletes (L10): 29+25+20 rounds 1-3, 25+22+18 rounds 4-6, 20+18+15 rounds 7-9 = ~220 total. Performance drops linearly: L9=198, L8=180, L7=162, L6=144, L5=126 (average), L4=108, L3=90, L2=72, L1=54 ring rows.

Modality Profile

Three movements total: Weighted Pull-Up (W), Russian Kettlebell Swing (W), Ring Row (G). Two weightlifting movements and one gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.