Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (pistols) with upper body endurance demands in a challenging format. The max rep DB floor press creates significant upper body fatigue before immediately transitioning to pull-ups with no rest. Pistols require balance, mobility, and unilateral strength that most athletes struggle with, especially under fatigue. The 4-round structure with continuous work creates substantial accumulation across multiple movement patterns, making scaling likely for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demand from max rep floor press followed by sustained pull-ups and pistols across multiple rounds.
• Strength (7/10): Significant strength requirement from 50/35lb dumbbell floor press and single-leg pistol squats demanding considerable force production.
• Flexibility (6/10): Pistol squats require substantial ankle, hip, and hamstring mobility; pull-ups and floor press need moderate shoulder range.
• Endurance (4/10): Moderate cardiovascular demand from continuous movement through multiple rounds, but limited by strength-based movements that require rest periods.
• Speed (3/10): Limited speed component due to strength-demanding movements that naturally slow transition times and require deliberate pacing.
• Power (2/10): Minimal explosive movement; floor press and pistols are controlled strength movements, pull-ups are steady pulls.

Movements

• Pistol Squat
• Floor Press
• Pull-Up

Benchmark Notes

This workout combines max rep DB floor press with a 3-round bodyweight circuit. Since scoring is 'Other/Text', I'm analyzing the rep potential based on the structure. The DB floor press at 50/35 lbs is the primary scoring component - athletes will perform max reps, likely in multiple sets due to fatigue. A strong athlete might achieve 15-20 reps in first set, 10-15 in second, 8-12 in third, and 5-10 in remaining sets, totaling 50-70+ reps across 4 rounds (200-280+ total). The 3-round circuit (5 pull-ups + 10 alternating pistols = 45 total reps) adds significant upper body and unilateral leg fatigue between press rounds. Pull-ups will interfere with pressing strength, and pistols require significant core/leg stability. I'm estimating elite athletes (L10) can maintain higher rep counts per round despite fatigue, achieving ~280 total reps, while recreational athletes (L1) might only manage 6-8 reps per press round due to strength limitations and fatigue accumulation, totaling ~120 reps. The benchmark spreads account for the high variability in pressing endurance and the compounding fatigue from the circuit work.

Modality Profile

Floor Press is weightlifting (external load), Pull-Up and Pistol Squat are gymnastics (bodyweight movements). With 2 gymnastics movements and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.