Workout Description

Why This Workout Is Hard

High-skill unilateral movement (pistols) combined with moderate-load push press over a 24-minute duration creates a challenging test of leg strength, balance, and shoulder endurance.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume alternating pistols (12 per round) severely tax single-leg muscular endurance. Push press volume accumulates significantly over 24 minutes, challenging shoulder and core stamina.
• Endurance (8/10): 24-minute sustained effort with cardio intervals creates significant cardiovascular demand and tests ability to maintain output over an extended duration.
• Flexibility (7/10): Pistols demand excellent ankle, hip, and knee mobility for proper depth and balance. Overhead position for push press requires adequate shoulder and thoracic mobility.
• Strength (6/10): Pistols require substantial unilateral leg strength and stability. Push press at 115/75 is moderate load but becomes strength-endurance focused over multiple rounds.
• Speed (5/10): Efficient pistol technique and steady cardio pace are important, but the 24-minute duration prioritizes consistency over raw speed.
• Power (4/10): Push press is a power movement, but the sustained nature and moderate load emphasize endurance over peak power output.

Movements

• Air Bike
• Pistol Squat
• Push Press
• Row

Scaling Options

Reduce pistol reps to 6-8 per round, scale to assisted pistols or box pistols. Reduce push press weight to 95/65 or 75/55. Option to substitute 400m run for cardio portion.

Intended Stimulus

This workout tests unilateral leg strength and balance through high-volume pistols while maintaining overhead pressing capacity under fatigue. The 24-minute duration creates a sustained metabolic challenge that emphasizes muscular endurance and technical proficiency in single-leg squats.

Coach Insight

The pistols will be the limiting factor for most athletes. Start with manageable sets (3-4 per leg) and maintain strict form as fatigue sets in. The push press should remain unbroken for most rounds - if you must break, keep rest minimal. Choose your cardio option based on your weakness, but stay consistent throughout all rounds.

Modality Profile

Primarily gymnastics-focused due to pistols requiring significant body control and balance. Cardio component provides metabolic stimulus, while push press adds a weightlifting element.