Workout Description

Why This Workout Is Very Hard

This workout combines bodyweight loads (challenging for most athletes) with high-skill movements like pistols and continuous work across multiple muscle groups. The 5 front squats at bodyweight will heavily fatigue legs before 20 alternating pistols, creating significant skill degradation. Power cleans and thrusters at bodyweight demand both strength and technique under fatigue. The combination of heavy loading, unilateral skill demands, and no built-in rest creates multiple limiting factors simultaneously.

Benchmark Times for BW Barbell, Pistols, Pull Ups, Push Ups

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pistols, pull-ups, and push-ups will heavily tax muscular endurance, especially with grip fatigue from multiple pulling movements.
• Endurance (7/10): Two rounds for time with bodyweight loads and high rep bodyweight movements creates significant cardiovascular demand and sustained aerobic output.
• Flexibility (7/10): Pistols demand exceptional single-leg mobility and balance. Front squats and thrusters require good ankle and thoracic spine mobility.
• Strength (6/10): Bodyweight front squats, power cleans, and thrusters require significant strength, though not maximal loads. Single thruster adds strength component.
• Speed (6/10): For time format demands efficient transitions between complex movements. Grip fatigue from pull-ups will slow subsequent movements significantly.
• Power (5/10): Power cleans provide explosive component, but overall workout emphasizes strength-endurance over pure power with bodyweight loads and high reps.

Movements

• Pistol Squat
• Thruster
• Push-Up
• Front Squat
• Power Clean
• Pull-Up

Benchmark Notes

This workout combines heavy barbell movements at bodyweight with high-volume gymnastics work across 2 rounds. Movement breakdown: Round 1 (fresh): 5 Front Squats (BW) = 15-20 sec, 20 Pistols = 50-60 sec, 3 Power Cleans (BW) = 10-12 sec, 20 Pull-Ups = 25-35 sec, 1 Thruster (BW) = 3-4 sec, 20 Push-Ups = 25-30 sec. Total Round 1: 128-161 sec. Round 2 (fatigued): Apply 1.3x fatigue multiplier due to heavy loading and grip/leg interference. Round 2: 166-209 sec. Add transitions (30-45 sec total) and brief rests between heavy singles. Total estimated time: Elite 300-370 sec, Intermediate 450-600 sec, Recreational 720-900 sec. The bodyweight loading makes this significantly more challenging than typical benchmark workouts - heavier than Fran's 95/65 thrusters for most athletes. The pistol-to-pull-up transition creates substantial leg-to-grip interference. No direct anchor match exists, but this falls between Elizabeth (21-15-9 format, heavy loading) and custom heavy barbell + gymnastics combinations. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

6 movements total: 3 Gymnastics (Pistol Squat, Pull-Up, Push-Up) and 3 Weightlifting (Front Squat, Power Clean, Thruster). No monostructural movements present.