Workout Description

Movements

• Chest-to-Bar Pull-Up
• Pistol Squat

Benchmark Notes

This is a 'Death by' format workout with chest-to-bar pull-ups and pistols, capped at 15 minutes. In Death by format, you perform 1 rep in minute 1, 2 reps in minute 2, etc. The workout becomes chest-to-bar pull-ups and pistols alternating or combined. Key calculations: Minute 1: 1 rep (easy), Minutes 1-5: 15 total reps (manageable), Minutes 6-10: 40 total reps (45 total, fatigue building), Minutes 11-15: 75 additional reps (120 total if completed). Chest-to-bar pull-ups are significantly harder than regular pull-ups, requiring more strength and coordination. Pistols are highly technical single-leg squats. Most athletes will start breaking down around minutes 8-10 due to grip fatigue from chest-to-bars and leg/balance fatigue from pistols. Elite athletes might complete 12-15 minutes (78-120 reps), advanced athletes 10-12 minutes (55-78 reps), intermediate athletes 8-10 minutes (36-55 reps), beginners 5-7 minutes (15-28 reps). The combination of two highly technical movements makes this extremely challenging.