Workout Description

Movements

• Chest-to-Bar Pull-Up
• Pistol Squat

Benchmark Notes

This is a 10-round workout with two movements per round: Chest-to-Bar Pull-Ups and Alternating Pistols, each performed for 20 seconds AMRAP with 20 seconds rest. Movement analysis: Chest-to-Bar Pull-Ups take 1.5-2.5 seconds per rep when fresh, Alternating Pistols take 2-3 seconds per rep. Round-by-round breakdown: Rounds 1-2 (fresh): C2B 10-12 reps/round, Pistols 8-10 reps/round = 18-22 total/round. Rounds 3-4 (1.1-1.2x fatigue): C2B 8-10 reps/round, Pistols 7-8 reps/round = 15-18 total/round. Rounds 5-6 (1.2-1.3x fatigue): C2B 7-9 reps/round, Pistols 6-7 reps/round = 13-16 total/round. Rounds 7-8 (1.3-1.5x fatigue): C2B 6-7 reps/round, Pistols 5-6 reps/round = 11-13 total/round. Rounds 9-10 (1.5-2.0x fatigue): C2B 5-6 reps/round, Pistols 4-5 reps/round = 9-11 total/round. Elite athletes maintain higher rep counts with less degradation, while beginners start lower and degrade more significantly. Total rep ranges: Elite 180+ reps, Advanced 150-180 reps, Intermediate 120-150 reps, Beginner 84-120 reps.