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 pulling movements with kettlebell snatches and max ring rows will heavily tax upper body muscular endurance throughout.
• Power (7/10): Kettlebell snatches are explosive hip-driven movements requiring significant power output, especially when performed for multiple reps each minute.
• Strength (6/10): Strict pull-ups require significant relative strength, while kettlebell snatches and ring rows demand moderate strength levels.
• 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 and thoracic extension for proper execution.

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 each minute. The score is total ring rows completed across all 9 rounds. Movement breakdown: Strict pull-ups take 2-3 seconds per rep (6-9 seconds total), KB snatches take 2 seconds per rep (12 seconds total), leaving approximately 33-42 seconds for max ring rows each minute. Ring rows at 45-degree angle take about 1.5 seconds per rep when fresh. Round-by-round analysis: Minutes 1-3 (fresh): 25-30 ring rows per minute for elite, 20-25 for intermediate, 12-15 for beginners. Minutes 4-6 (moderate fatigue): 20-25% reduction due to accumulated fatigue from strict pull-ups and grip work. Minutes 7-9 (high fatigue): 30-40% reduction as grip strength deteriorates and pull-up quality degrades. Elite athletes (L9-L10): 22 reps/min average = 198 total reps. Advanced (L7-L8): 18-20 reps/min average = 162-180 total. Intermediate (L5-L6): 14-16 reps/min average = 126-144 total. Beginners (L1-L3): 6-10 reps/min average = 54-90 total. The workout heavily taxes grip strength and upper body endurance, with strict pull-ups being the limiting factor for most athletes. Ring row performance will degrade significantly in later rounds due to accumulated fatigue. Final targets: L10: 220+ reps, L5: 126 reps, L1: 54 reps.

Modality Profile

3 movements total: Strict Pull-Up and Ring Row are gymnastics (bodyweight), Kettlebell Snatch is weightlifting (external load). 2/3 gymnastics = 67%, 1/3 weightlifting = 33%