Workout Description

Why This Workout Is Hard

While the 4-minute intervals provide excellent rest between efforts, KB pistols at 32/24kg are a highly technical movement requiring significant single-leg strength, balance, and coordination. The unbroken requirement under this load is demanding for average CrossFitters—many struggle with bodyweight pistols alone. The self-paced max effort format prevents this from being Very Hard, but the movement complexity and weight make this substantially challenging. Most athletes will need multiple rounds to find their rhythm or may scale the weight.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Pistols demand exceptional mobility in the ankles, hips, and hamstrings to achieve and maintain the deep single-leg squat position throughout unbroken sets.
• Stamina (8/10): Unbroken max effort pistol sets over 8 rounds severely test single-leg muscular endurance, with accumulated fatigue throughout the workout despite rest periods.
• Strength (6/10): Kettlebell pistols at 32/24kg require substantial strength, combining bodyweight and external load in a demanding single-leg movement pattern.
• Endurance (4/10): The 32-minute duration with 8 rounds creates moderate cardiovascular demand, though the 4-minute rest windows between max effort sets limit pure aerobic stress.
• Power (2/10): Minimal explosive component; pistols are controlled, grinding movements requiring strength and balance rather than rapid force production.
• Speed (2/10): The EMOM format with 4-minute intervals removes speed demands. Focus is on maximizing unbroken reps per round, not rapid movement cycling.

Scaling Options

Reduce weight to 24kg/16kg or 16kg/12kg for developing athletes. Substitute box pistols (pistol to a 20-16 inch box), assisted pistols holding a post or TRX strap, or pistols with heel elevated on plate. For athletes still building pistol capacity, perform goblet Bulgarian split squats or single KB front rack reverse lunges (8-12 reps per leg). Reduce to 6 or 4 rounds while maintaining the unbroken standard. Advanced scaling: increase weight to 40kg/32kg.

Scaling Explanation

Scale if unable to perform 5+ consecutive pistols with weight while maintaining upright torso, full depth, and balance. Priority is quality movement over volume - poor pistols create knee stress and don't achieve intended stimulus. Athletes should still feel challenged and accumulate 6-10 reps minimum per round to maintain strength-endurance focus. If pistols aren't accessible at all, substitute movements still provide single-leg loading pattern. Goal is consistent effort across rounds with technical integrity, not max rep grinding that compromises form.

Intended Stimulus

Moderate duration strength-skill workout over 32 minutes targeting single-leg strength, balance, and unilateral power. Primarily glycolytic with oxidative recovery between 4-minute intervals. Tests ability to maintain technical precision under accumulated fatigue while building lower body strength endurance. The unbroken requirement creates significant mental and muscular tension.

Coach Insight

Aim for consistency across all 8 rounds rather than burning out early. Strong athletes should target 10-15 reps per leg, intermediate 6-10. Hold KB in front rack or goblet position - whichever maintains better balance. Focus on sitting back into the pistol, keeping heel down, and driving through the full foot. The non-working leg should stay extended forward. Break before form deteriorates - once you fall out, the set is over. Use the generous rest (approximately 2.5-3 minutes) to shake out legs and mentally prepare. Alternate legs each round to prevent one-sided fatigue accumulation. Most athletes will see rep counts drop in rounds 4-6 as fatigue peaks.

Benchmark Notes

Primary limiters are pistol balance/control and single-leg strength under the KB load. The unbroken requirement is unforgiving—one wobble ends the set. L1 athletes (2-3 reps/round) struggle with technical execution at 32kg. L5 athletes (8-12 reps/round) have solid pistol mechanics and can maintain quality despite fatigue across 8 rounds. L10 elites (22-30 reps/round) combine exceptional balance, strength, and consistency even as legs accumulate fatigue. The 4-minute intervals provide adequate recovery early but cumulative leg fatigue builds significantly in later rounds.