I have been doing kipping pull ups for a few months now, and hadn’t done anymore ring rows until a few weeks back, when I had to sub them in to work around some injuries.
My dose of ring rows came in the wallball/pullup WOD.
In a weird sort of way these are easier, but at the same time they more taxing than full kipping pullups. GD explains the physio side of the movement. That scapular thing… yeah that generates some muscle burn. I get winded doing full kipping pullups and have to drop of to breathe (My max stands at 18 reps). I had a difficult time getting just 14 ring rows due to muscle fatigue.
I gained a whole new level of respect for this so-called “beginner” level movement. It is very well suited for initiating someone into the movement of a full pull-up, but it certainly has continuing usefulness for the crossfitter who has already graduated to high rep kipping pullups.