Workout Description

Why This Workout Is Medium

While weighted pull-ups and KB snatches are challenging movements, the EMOM format provides 40-50 seconds of rest between rounds, preventing significant fatigue accumulation. The weights are moderate, and ring rows at 45 degrees are accessible for most athletes. The 9-minute duration keeps volume manageable. The combination creates a solid challenge without overwhelming the average CrossFitter, making this a well-balanced medium difficulty workout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling movements with weighted pull-ups and max ring rows will heavily tax upper body muscular endurance and grip stamina.
• Power (7/10): Double Russian KB snatches are explosive hip-driven movements requiring significant power output, combined with dynamic pulling in weighted pull-ups.
• Strength (6/10): Weighted pull-ups with 20/10 pounds added and kettlebell snatches require significant strength, especially for upper body pulling patterns.
• Speed (6/10): EMOM format demands efficient transitions and quick movement cycling to maximize ring rows within each minute while maintaining quality.
• 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 positions in KB snatches and full range pull-ups demand moderate shoulder and thoracic mobility throughout the workout.

Movements

• Ring Row
• Kettlebell Snatch
• Pull-Up

Benchmark Notes

This is a 9-minute EMOM with 3 weighted pull-ups (20/10 lb), 5 double Russian KB snatches (53/35 lb), and max ring rows at 45-degree angle. Since it's scored as 'Reps', we're tracking total ring rows completed across all 9 rounds. Movement breakdown per round: - 3 weighted pull-ups: ~6-12 seconds (2-4 sec per rep with added weight) - 5 double Russian KB snatches: ~10-15 seconds (2-3 sec per rep) - Ring rows (max effort): Remaining time in each minute Time available for ring rows per round: - Total minute: 60 seconds - Weighted pull-ups + KB snatches: 16-27 seconds - Transition time: 3-5 seconds - Available for ring rows: 28-41 seconds Ring row capacity (45-degree angle makes them moderately difficult): - Elite athletes: 22-25 ring rows per round (1.2-1.5 sec per rep) - Advanced: 18-20 per round - Intermediate: 14-16 per round - Novice: 6-8 per round Fatigue considerations: - Rounds 1-3: Full capacity - Rounds 4-6: 10-15% decline due to grip fatigue from weighted pull-ups - Rounds 7-9: 20-25% decline, significant grip and lat fatigue Total ring rows over 9 rounds: - L10 (Elite): 22 × 3 + 20 × 3 + 18 × 3 = 180 reps - L5 (Average): 14 × 3 + 12 × 3 + 10 × 3 = 108 reps - L1 (Novice): 6 × 3 + 5 × 3 + 4 × 3 = 45 reps No direct anchor matches this format, but the rep distribution follows typical EMOM degradation patterns where athletes maintain high output early but decline significantly in later rounds due to accumulated fatigue. Final targets: L10: 198 reps, L5: 126 reps, L1: 54 reps

Modality Profile

Pull-Up and Ring Row are bodyweight gymnastics movements (2/3 = 67%), while Kettlebell Snatch is a weightlifting movement with external load (1/3 = 33%). No monostructural cardio movements present.