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 and KB snatches create some fatigue, the ring rows are scalable and switching arms prevents overuse. The 9-minute duration is manageable, and movements don't significantly interfere with each other. Most average CrossFitters can complete this as prescribed with the built-in rest periods preventing excessive fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling work across nine minutes will severely test grip strength and muscular endurance in lats and biceps.
• Power (7/10): Double kettlebell snatches are highly explosive movements requiring hip drive and coordination, creating significant power demands each minute.
• Strength (6/10): Strict pull-ups require significant relative strength, while kettlebell snatches and ring rows demand moderate strength throughout the workout.
• Speed (6/10): EMOM format demands efficient transitions and quick movement cycling to maximize ring rows within each minute while managing fatigue.
• Endurance (4/10): Nine minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Flexibility (4/10): Overhead kettlebell position and full range pull-ups require good shoulder mobility, while ring rows need moderate thoracic extension.

Movements

• Ring Row
• Strict Pull-Up
• Kettlebell Snatch

Benchmark Notes

This is a 9-minute EMOM with 3 strict pull-ups, 6 double Russian KB snatches (53/35), and max ring rows per round. Since it's scored as 'Reps', we're tracking total ring rows completed across all 9 rounds. Movement breakdown: Strict pull-ups take 2-3 seconds each (6-9 sec total), KB snatches take 2 seconds each (12 sec total), leaving approximately 33-42 seconds for max ring rows each round. Ring rows at 45-degree angle take about 1.5-2 seconds per rep when fresh. Round-by-round analysis: Rounds 1-3 (fresh): 12-15 ring rows per round, Rounds 4-6 (moderate fatigue): 10-13 ring rows per round, Rounds 7-9 (high fatigue): 8-11 ring rows per round. The single-arm requirement adds complexity and may reduce reps by 10-15%. Total ring row estimates: Elite (L10): 220+ reps, Advanced (L8-L9): 180-200 reps, Intermediate (L5-L6): 126-144 reps, Novice (L2-L3): 72-90 reps, Beginner (L1): 54 reps. No direct anchor matches this format, but using bodyweight gymnastics endurance patterns from Cindy and Angie as reference points for rep distribution across skill levels. Final targets: L10: 220+ reps, L5: 126 reps, L1: 54 reps.

Modality Profile

2 out of 3 movements are gymnastics (Strict Pull-Up, Ring Row), 1 out of 3 is weightlifting (Kettlebell Snatch). No monostructural movements present.