Workout Description

Why This Workout Is Hard

This 25-minute AMRAP creates significant leg fatigue accumulation through continuous squatting patterns without rest. The pistols demand unilateral strength and balance under fatigue, while the high-rep air squats (30 per round) become increasingly challenging as rounds progress. The 50 double-unders require coordination when legs are compromised. Most athletes will struggle with pistol quality and movement standards as fatigue builds over 25 minutes of continuous lower body work.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume leg work (110 total reps) plus sit-ups and jump rope creates extreme muscular endurance demands, particularly in the lower body.
• Endurance (8/10): A 25-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the entire workout duration.
• Flexibility (6/10): Pistols demand significant ankle, hip, and hamstring mobility. Deep squats and sit-ups also require good range of motion throughout.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent cycling speed. Jump rope coordination and quick movement changes are essential for maximizing rounds.
• Power (4/10): Double unders provide explosive triple extension demand, while pistols require some power for single-leg drive. Other movements are less power-focused.
• Strength (3/10): Primarily bodyweight movements with optional weighted squats. Pistols require good relative strength but overall strength demand is moderate.

Movements

• Pistol Squat
• Reverse Lunge
• Air Squat
• Sit-Up
• Double-Under

Benchmark Notes

This 25-minute AMRAP contains 150 total reps per round (10+20+30+40+50). I'll analyze this using Cindy as the primary anchor, which is a 20-minute AMRAP with 30 reps per round (5+10+15). Movement-by-movement breakdown: Pistols/WTD Reverse Lunges: 2-3 sec per rep when fresh, scaling to 3-4 sec under fatigue. WTD Squats: 1.5-2 sec per rep fresh, 2-2.5 sec fatigued. Air Squats: 1-1.5 sec per rep fresh, 1.5-2 sec fatigued. Sit-ups: 1-1.5 sec per rep fresh, 1.5-2 sec fatigued. Double-unders/Singles: 0.5-1 sec per rep fresh, 0.8-1.2 sec fatigued. Round time estimates: Round 1: 180-220 sec (3:00-3:40), Round 2: 200-250 sec with fatigue multiplier 1.1x, Round 3+: 220-280 sec with progressive fatigue up to 1.3x. Transitions between movements: 3-8 sec per transition (4 transitions per round). Total round time including transitions: 200-300 sec per round depending on fitness level. Comparing to Cindy anchor: Cindy has L10 at 25-30 rounds in 20 minutes, L5 at 15-18 rounds, L1 at 6-8 rounds. This workout has 5x the reps per round (150 vs 30) and 25% more time (25 vs 20 min). Expected scaling: roughly 1/4 the rounds of Cindy due to rep density, with slight bonus for extra time. Cindy L10 (27.5 rounds average) × 0.25 × 1.05 (time bonus) = 7.2 rounds. Cindy L5 (16.5 rounds) × 0.25 × 1.05 = 4.3 rounds. Cindy L1 (7 rounds) × 0.25 × 1.05 = 1.8 rounds. Adjusting upward slightly as the movement selection here is more accessible than Cindy's pull-ups. Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

All five movements (Pistol, Reverse Lunge, Air Squat, Sit-Up, Double-Under) are bodyweight gymnastics movements requiring no external load or cyclical cardio equipment.