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. The 9 single-arm KB swings are light-moderate load with manageable volume. Ring rows as a backup ensure scalability. The 8-minute duration prevents excessive fatigue accumulation, and the alternating arm pattern distributes workload evenly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of pulling movements (strict pull-ups and ring rows) will heavily tax upper body muscular endurance throughout the EMOM.
• Strength (6/10): Strict pull-ups require significant relative strength, while kettlebell swings and ring rows demand moderate strength under fatigue.
• Speed (6/10): EMOM format demands efficient transitions and quick movement cycling to complete all reps within each minute window.
• Power (5/10): Kettlebell swings are explosive hip-driven movements, while strict pull-ups and ring rows are more strength-endurance focused.
• Endurance (4/10): Eight minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Flexibility (3/10): Pull-ups require shoulder mobility, kettlebell swings need hip hinge flexibility, and ring rows demand basic shoulder range of motion.

Movements

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

Benchmark Notes

This is an 8-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 8 rounds. Movement breakdown: Each round requires 3 strict pull-ups (non-negotiable) and 9 KB swings, leaving time for max ring rows. Strict pull-ups take ~2-3 seconds each (9 seconds total), KB swings take ~1.5-2 seconds each (13-18 seconds total), plus transitions (~5-10 seconds). This leaves approximately 20-35 seconds per round for ring rows. Ring row pace: Elite athletes can maintain 1-1.5 seconds per rep, intermediate 1.5-2 seconds, beginners 2-3 seconds. Fatigue consideration: Strict pull-ups will fatigue the lats/biceps significantly, reducing ring row capacity in later rounds. Round 1-2: full capacity, Rounds 3-4: -10%, Rounds 5-6: -20%, Rounds 7-8: -30% due to cumulative fatigue. Capacity estimates per round: L10: 16-18 ring rows early rounds, 10-12 later rounds (average 14/round = 112 total), L5: 10-12 early, 6-8 later (average 10/round = 80 total), L1: 6-8 early, 3-4 later (average 6/round = 48 total). No direct anchor match, but this follows similar rep accumulation patterns to other EMOM workouts. Final targets: L10: 112 reps, L5: 80 reps, L1: 48 reps.

Modality Profile

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