Workout Description

Why This Workout Is Very Hard

Pistol squats are a high-skill movement requiring significant strength, balance, and mobility that many average CrossFitters cannot perform consistently. The 20-minute EMOM format provides minimal rest between sets, and the max rep rounds every 5th minute create intense fatigue accumulation in the legs and core. The alternating leg requirement prevents compensation patterns, making this extremely demanding for skill, strength, and endurance simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Pistols require exceptional ankle, hip, and hamstring mobility plus balance to achieve full depth single-leg squat position.
• Strength (8/10): Pistol squats demand high unilateral leg strength, core stability, and significant relative strength to perform single-leg squats through full range.
• Stamina (6/10): Unilateral leg endurance is tested over 20 minutes, with max rep sets every 5th minute creating significant muscular fatigue accumulation.
• Endurance (4/10): 20-minute EMOM provides moderate cardiovascular demand with built-in rest periods, but pistol squats are primarily strength-based rather than cardio-intensive.
• Power (3/10): Some explosive component in standing from bottom position, but pistols are primarily a strength-endurance movement rather than power-focused.
• Speed (2/10): EMOM format allows recovery time between sets; focus is on quality execution rather than fast cycling or transitions.

Movements

• Pistol Squat

Benchmark Notes

This is a 20-minute EMOM with pistol squats, where minutes 1-4, 6-9, 11-14, and 16-19 require 4 pistols (alternating legs), and minutes 5, 10, 15, and 20 are max rep pistol minutes. Total scoring is based on reps completed. Breakdown: - Regular minutes (16 total): 4 pistols each = 64 reps minimum - Max rep minutes (4 total): Variable based on ability Pistol squat performance analysis: - Elite athletes can maintain 2-3 seconds per pistol in regular minutes - In max rep minutes, elite can achieve 12-15 pistols per minute - Intermediate athletes: 8-12 pistols in max minutes - Beginners: 4-8 pistols in max minutes Fatigue considerations: - Pistols are highly demanding on single-leg strength and balance - Performance degrades significantly in later max rep rounds - Minutes 15 and 20 will see 20-30% reduction from minute 5 performance Calculated totals: - L10 (Elite): 64 base + 28 max reps = 92+ reps - L5 (Average): 64 base + 16 max reps = 80 reps - L1 (Beginner): 64 base + 8 max reps = 72 reps (may need scaling) No direct anchor exists for pistol-focused workouts, but this follows the pattern of skill-based gymnastics movements where the spread between levels is significant due to the technical demands. Final targets: L10: 92+ reps, L5: 80 reps, L1: 72 reps

Modality Profile

Pistol Squat is a bodyweight movement that falls under Gymnastics. Since there is only one movement and it's purely bodyweight, it receives 100% Gymnastics classification.