Workout Description

Why This Workout Is Hard

The 4-minute cap creates intense time pressure, forcing athletes to maintain high intensity throughout the run and bike. The pistol AMRAP under significant leg fatigue from running and biking makes this particularly challenging. Most average CrossFitters will struggle with pistols when fresh, but attempting them after 400m run + bike calories creates a brutal combination of skill demand under severe fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pistols in an AMRAP format will heavily tax single-leg muscular endurance, particularly after the cardio components fatigue the legs.
• Flexibility (8/10): Pistols demand exceptional ankle, hip, and thoracic mobility to achieve full depth while maintaining balance on one leg.
• Endurance (7/10): The 400m run and bike calories create significant cardiovascular demand, especially when repeated across three rounds with minimal rest.
• Strength (6/10): Pistols require significant single-leg strength and stability, demanding considerable force production from one leg at a time.
• Speed (6/10): The 4-minute cap creates urgency for quick transitions between movements and maintaining pace throughout all components.
• Power (3/10): Running provides some power demand, but pistols are more strength-endurance focused rather than explosive in this context.

Movements

• Air Bike
• Pistol Squat
• Run

Benchmark Notes

This workout is scored by total pistol reps completed across 3 rounds within a 4-minute time cap. Each round requires a 400m run (75-120 sec) and 12/8 calorie bike (30-50 sec), leaving approximately 45-75 seconds per round for pistols. Movement breakdown: Round 1 - 400m run takes 75-120 sec for elite to recreational athletes, bike calories take 30-50 sec, leaving 45-75 sec for pistols. Elite athletes can perform pistols at 2-3 sec per rep when fresh, achieving 15-22 reps. Round 2 - Fatigue multiplier 1.1x applies, run becomes 83-132 sec, bike 33-55 sec, pistol time reduces to 35-64 sec, yielding 12-18 reps. Round 3 - Fatigue multiplier 1.2x, run 90-144 sec, bike 36-60 sec, pistol time 20-54 sec, yielding 8-15 reps. Total elite range: 35-55 pistols. Recreational athletes will struggle more with the high-skill pistol movement and may only complete 1-3 reps per round due to balance and strength limitations. The 4-minute cap is aggressive, forcing athletes to move quickly through cardio to maximize pistol time. No direct anchor matches this format, but using movement-specific timing and the constraint of the time cap, L10 athletes should achieve 70-80 reps, L5 athletes 40-50 reps, and L1 athletes 8-15 reps. Final targets: L10: 72+ reps, L5: 40 reps, L1: 8 reps.

Modality Profile

Run and Bike are monostructural cardio movements (67%), Pistol is a bodyweight gymnastics movement (33%). No weightlifting movements present.