Workout Description

Why This Workout Is Hard

This workout combines three challenging elements with no built-in rest. The 700m run creates significant leg fatigue before demanding movements. Knees to elbows requires grip strength and core endurance that deteriorates under fatigue. Alternating pistols demand single-leg strength, balance, and mobility - extremely difficult when already fatigued from running and hanging. The continuous format prevents recovery, and most athletes will struggle with pistols after the preceding volume.

Benchmark Times for Run, K2E, Pistols

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep knees to elbows will heavily tax core and grip stamina, while pistols challenge single-leg muscular endurance significantly.
• Flexibility (7/10): Knees to elbows require significant shoulder and hip mobility, while pistols demand ankle, hip, and thoracic spine flexibility.
• Endurance (6/10): The 700m run provides moderate cardiovascular demand, while the bodyweight movements maintain elevated heart rate throughout the workout.
• Speed (5/10): Moderate pacing required to manage fatigue across three distinct movement patterns while maintaining consistent output.
• Strength (4/10): Pistols require considerable unilateral leg strength and stability, while knees to elbows demand moderate upper body strength.
• Power (2/10): Minimal explosive demands; movements are more strength-endurance focused with controlled tempos rather than explosive output.

Movements

• Pistol Squat
• Knees-to-Elbow
• Run

Benchmark Notes

This workout consists of 700m run + 50 knees to elbows + 30 alternating pistols for time. Breaking down movement by movement: 700m Run: Elite runners complete this in 120-140 seconds, intermediate in 180-210 seconds, novice in 300-360 seconds. 50 Knees to Elbows: Fresh state would be 1.5-2.5 sec per rep = 75-125 seconds. However, after the run, grip and core are pre-fatigued. Expect 2-3 sec per rep for elite (100-150 sec), 3-4 sec for intermediate (150-200 sec), 4-6 sec for novice (200-300 sec) with set breaking every 8-15 reps for elite, 5-10 for intermediate, 3-8 for novice. 30 Alternating Pistols: Fresh state 2-3 sec per rep = 60-90 seconds. After run and core work, legs are fatigued and balance is compromised. Elite: 3-4 sec per rep (90-120 sec), Intermediate: 4-6 sec per rep (120-180 sec), Novice: 6-10 sec per rep (180-300 sec). Transitions: 5-10 seconds between movements. Total time estimates: Elite (L9-L10): 120 + 100 + 90 + 10 = 320 seconds, scaling to 270-300 seconds for top performers. Intermediate (L5): 195 + 175 + 150 + 10 = 530 seconds, scaling to 420 seconds median. Novice (L1-L2): 330 + 250 + 240 + 20 = 840 seconds, scaling to 600-720 seconds. This workout has similarities to Helen's running + gymnastics combination but is shorter and more skill-intensive with pistols. Helen's anchor shows L10 at 450-510 seconds for a longer workout, so our shorter version appropriately scales to 270-330 seconds for elite level. Final targets: L10: 270 sec (4:30), L5: 420 sec (7:00), L1: 720 sec (12:00).

Modality Profile

Run is monostructural cardio (M), while Knees-to-Elbow and Pistol are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.