Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (double unders, weighted pistols) with moderate loads in a continuous 10-minute format. The 70 double unders per round will significantly elevate heart rate, making the 50/35lb single-arm presses challenging under fatigue. Weighted pistols require exceptional balance and strength, especially as legs fatigue. Most average CrossFitters will need to scale the pistols or weights, and the continuous nature prevents meaningful recovery between demanding elements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of shoulder pressing and pistols will test muscular endurance, particularly with grip fatigue from holding dumbbells continuously.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with double unders elevating heart rate throughout.
• Flexibility (7/10): Pistol squats demand exceptional ankle, hip, and hamstring mobility while maintaining balance and control throughout full range.
• Strength (6/10): Moderate loads for single arm pressing and weighted pistols require significant strength, especially unilateral stability and control.
• Power (6/10): Double unders require explosive hip extension and coordination, while pistols demand power to drive up from bottom position.
• Speed (5/10): AMRAP format rewards efficient transitions and maintaining steady pace, though complex movements limit pure speed cycling.

Movements

• Weighted Pistol
• Dumbbell Shoulder Press
• Double-Under

Benchmark Notes

This 10-minute AMRAP contains 35 double unders (twice), 10 single-arm DB shoulder presses per arm, and 10 weighted pistols alternating legs. Each round totals 100 reps with significant skill and strength demands. Movement breakdown: Double unders at 0.5 sec/rep = 35 seconds per set (70 seconds total per round). Single-arm DB shoulder presses (50/35 lbs) require 2-3 seconds per rep due to unilateral loading and stability demands = 40-60 seconds total for both arms. Weighted pistols (50/35 lbs) are highly technical and strength-intensive, requiring 4-6 seconds per rep including balance corrections = 40-60 seconds. Base round time: 150-190 seconds fresh. Fatigue considerations: Double unders become inconsistent after round 2-3, adding 10-20% time. Shoulder pressing becomes grip and strength-limited, adding 15-25% time per round. Weighted pistols are the major limiter - most athletes will need significant rest between reps by round 3+, potentially doubling rep time. Transitions between movements: 5-10 seconds per transition (3 per round). Total round progression: Round 1: 180 seconds, Round 2: 200 seconds, Round 3: 230 seconds, Round 4: 260+ seconds. This suggests elite athletes (L10) complete 6.8-7.2 rounds, intermediate athletes (L5) complete 4.8-5.2 rounds, and beginners (L1) complete 2.5-3.0 rounds. The workout is similar to skill-intensive AMRAPs but lacks a direct anchor comparison. The weighted pistols create a significant bottleneck that prevents high round counts. Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Dumbbell Shoulder Press is weightlifting (external load), and Weighted Pistol is weightlifting (external load). Two weightlifting movements and one gymnastics movement gives a 67/33 split favoring weightlifting.