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 at 45 degrees are manageable. The alternating arm pattern and built-in rest prevents significant fatigue accumulation, making this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of pulling movements (pull-ups and ring rows) combined with kettlebell swings creates significant upper body muscular endurance demand.
• Power (6/10): Russian kettlebell swings are explosive hip extension movements, creating moderate power demand despite other strength-endurance elements.
• Strength (5/10): Strict pull-ups require solid relative strength, while 53/35lb kettlebell and ring rows provide moderate strength stimulus.
• Speed (5/10): EMOM format requires efficient transitions and consistent pacing to complete all movements within each minute window.
• Endurance (4/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.
• Flexibility (3/10): Pull-ups demand shoulder mobility, kettlebell swings require hip hinge flexibility, ring rows need basic shoulder range of motion.

Movements

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

Benchmark Notes

This is a 10-minute EMOM with 3 strict pull-ups and 9 single-arm KB Russian swings (53/35) per round, plus max ring rows. The scoring is total reps, which means we're counting the ring rows accumulated across all 10 rounds. Movement breakdown: Each round requires 3 strict pull-ups (non-negotiable) and 9 KB swings (4-5 per arm, alternating each round), leaving time for max ring rows. Time analysis per round: Strict pull-ups take 6-9 seconds (2-3 sec per rep), KB swings take 13-18 seconds (1.5-2 sec per rep), transitions take 3-5 seconds, leaving 25-38 seconds for ring rows in a 60-second window. Ring row capacity: Elite athletes can perform ring rows at 45-degree angle at roughly 1 rep per second when fresh, degrading to 1.2-1.5 sec per rep as fatigue sets in. Advanced athletes start at 1.2 sec per rep, recreational at 1.5-2 sec per rep. Fatigue considerations: Strict pull-ups will significantly impact ring row performance due to similar muscle groups. By rounds 5-6, ring row pace will slow by 20-30%. By rounds 8-10, expect 40-50% degradation. Rep calculations by level: L10 (Elite): 30-35 seconds available per round, 20-25 ring rows early rounds degrading to 15-18 later rounds = ~180 total reps. L5 (Average): 25-30 seconds available, 15-20 ring rows early degrading to 8-12 later = ~120 total reps. L1 (Beginner): 20-25 seconds available, 10-12 ring rows early degrading to 5-8 later = ~60 total reps. No direct anchor match exists, but this follows similar patterns to high-volume bodyweight work like Angie or Cindy components. The strict pull-up requirement creates a significant limiting factor that prevents this from being purely a ring row sprint. Final targets: L10: ~180 reps, L5: ~120 reps, L1: ~60 reps.