Workout Description

Why This Workout Is Very Hard

50 weighted pistols in 5 minutes requires exceptional unilateral strength, balance, and skill under time pressure. Most average CrossFitters cannot perform pistols consistently, let alone 50 with added weight in such a short timeframe. The alternating pattern provides minimal recovery while the time cap creates relentless intensity. This combines high skill demands with significant loading and volume constraints that only experienced athletes can handle.

Benchmark Times for B. 50 WTD Pistols

• Elite: <0:48
• Advanced: 0:46-0:43
• Intermediate: 0:39-0:34
• Beginner: >0:08

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Pistol squats require exceptional ankle, hip, and hamstring mobility, plus balance and coordination to execute properly with added weight.
• Strength (8/10): Weighted pistol squats demand significant unilateral leg strength, core stability, and the ability to control heavy load through full range.
• Stamina (7/10): Fifty alternating weighted pistols will heavily tax unilateral leg stamina and core endurance, especially under the time pressure constraint.
• Speed (6/10): Time cap creates urgency to cycle through reps efficiently while maintaining proper form and balance on each alternating leg.
• Power (4/10): Moderate power demand from driving up explosively from the bottom position, though controlled descent limits overall power requirements.
• Endurance (3/10): Five minute time cap limits cardiovascular demand, though continuous pistol squats will elevate heart rate moderately throughout the workout.

Movements

• Weighted Pistol

Benchmark Notes

This is a 5-minute time cap workout of 50 weighted pistols (50lbs/35lbs) alternating legs. Since no scoring method was provided, I'm analyzing this as a rep-based workout where athletes complete as many reps as possible within the time limit. Movement Analysis: - Weighted Pistol (50lbs/35lbs): This is an extremely challenging single-leg squat with significant loading. Fresh state estimate is 4-6 seconds per rep for elite athletes, 8-12 seconds for intermediate, and 12-20+ seconds for beginners. - The alternating pattern adds complexity as athletes must switch legs and potentially adjust weight positioning between reps. - The 50lb/35lb loading is substantial - most athletes will need to hold a dumbbell or kettlebell, which adds grip and core fatigue. Fatigue Considerations: - Pistols are highly demanding on single-leg strength, balance, and mobility - The weighted component significantly increases difficulty - Grip fatigue from holding weight will compound over time - Balance and coordination deteriorate rapidly under fatigue - Most athletes will need frequent breaks, especially after rep 20-30 Time Breakdown by Level: - L10 (Elite): 4-5 sec/rep early, 6-7 sec/rep later with minimal breaks = ~48-50 reps - L5 (Average): 8-10 sec/rep early, 12-15 sec/rep later with regular breaks = ~34 reps - L1 (Beginner): 15-20+ sec/rep with frequent long breaks, may need scaling = ~8 reps No direct anchor exists for weighted pistols, but this follows the pattern of high-skill, strength-demanding movements where the spread between elite and beginner is very large due to the technical and strength requirements. Final targets: L10: 48+ reps, L5: 34 reps, L1: 8 reps

Modality Profile

Weighted Pistol is a single-leg squat performed with external load (weight), making it purely a weightlifting movement rather than bodyweight gymnastics.