Workout Description

Why This Workout Is Hard

While individual elements are manageable, the combination creates significant challenge. The 700m run pre-fatigues legs before 70 alternating pistols - a high-skill unilateral movement requiring strength, balance, and mobility. Most athletes will struggle with pistol volume under fatigue, likely needing scaling. Double-unders between adds coordination demands. The continuous format with no built-in rest amplifies difficulty through cumulative fatigue across multiple movement patterns.

Benchmark Times for Run, DUs, Pistols (:34 - :50)

• 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): 70 double unders and 70 alternating pistols create substantial muscular endurance demands, particularly for shoulders, calves, and single-leg strength endurance.
• Endurance (7/10): The 700m run combined with high-volume bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Pistol squats demand exceptional ankle, hip, and hamstring mobility, while double unders require shoulder and wrist flexibility for efficient rope cycling.
• Power (6/10): Double unders require explosive calf and coordination power, while pistol squats demand power to drive up from the bottom position.
• Speed (5/10): Moderate pacing required to maintain consistent output across all three movements without excessive fatigue, especially during rope cycling and pistol transitions.
• Strength (4/10): Pistol squats require significant unilateral leg strength and core stability, though primarily bodyweight resistance limits maximum strength demands.

Movements

• Run
• Double-Under
• Pistol Squat

Benchmark Notes

This workout consists of 700m run, 70 double unders, and 70 alternating pistols for time. Breaking down movement by movement: 700m Run: Elite athletes complete this in 120-140 seconds, intermediate in 180-210 seconds, novice in 300-360 seconds. 70 Double Unders: At 0.5 seconds per rep when in rhythm, this takes 35 seconds for elite, but with potential breaks and missed attempts, elite finishes in 45-60 seconds, intermediate in 90-120 seconds, novice in 180-240 seconds. 70 Alternating Pistols (35 per leg): At 2-3 seconds per rep fresh, this is 140-210 seconds, but pistols are highly skill-dependent and fatiguing. Elite athletes maintain 2.5 sec/rep for 175 seconds, intermediate athletes slow to 3-4 sec/rep for 210-280 seconds, novice athletes may need 4-6 sec/rep for 280-420 seconds. Transitions: Minimal equipment changes, approximately 5-10 seconds total. Fatigue considerations: The run pre-fatigues legs for pistols, adding 15-20% time penalty. Double unders between run and pistols provide some recovery but require coordination when fatigued. Total time estimates: Elite (L10): 140 + 60 + 175 + 10 = 385 seconds, scaling to 360 seconds for top performers. Intermediate (L5): 195 + 105 + 245 + 15 = 560 seconds, rounded to 600 seconds. Novice (L1): 330 + 210 + 350 + 20 = 910 seconds, scaling to 1080 seconds for beginners who may need significant rest between pistol attempts. This workout is most similar to a mixed-modal chipper with high skill demands from pistols. The pistol movement is the primary limiting factor for most athletes. Final targets: L10: 360 seconds (6:00), L5: 600 seconds (10:00), L1: 1080 seconds (18:00).

Modality Profile

Three movements total: Run (monostructural cardio), Double-Under (gymnastics bodyweight coordination), and Pistol Squat (gymnastics bodyweight movement). Two gymnastics movements and one monostructural movement gives us a 67% gymnastics, 33% monostructural split, rounded to 33/33 for clean numbers with remaining percentage allocated to gymnastics.