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 grip and 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 throughout.
• 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 overhead pressing requires good shoulder flexibility.
• 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 coordination and timing, while pistols demand power to drive up from the bottom position.
• Speed (5/10): AMRAP format encourages steady pacing with quick transitions, though technical movements may limit maximum cycling speed.

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 per round: - 35 Double Unders: 17-18 seconds fresh (0.5 sec/rep) - 10 SA DB Press Left (50/35): 20-25 seconds (2-2.5 sec/rep) - 10 SA DB Press Right (50/35): 20-25 seconds - 35 Double Unders: 17-18 seconds - 10 Weighted Pistols (50/35): 30-40 seconds (3-4 sec/rep including balance) - Transitions: 10-15 seconds total Round 1 time: 114-139 seconds (1:54-2:19) With fatigue multipliers: - Round 2: 1.1x = 125-153 seconds - Round 3: 1.2x = 137-167 seconds - Round 4: 1.3x = 148-181 seconds - Round 5: 1.4x = 160-195 seconds The weighted pistols and single-arm pressing create significant unilateral fatigue. Double unders become increasingly difficult as grip and coordination deteriorate. Most athletes will struggle to maintain rhythm on double unders after round 3-4. Using Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as reference anchor where L10 achieves 25-30 rounds and L5 achieves 15-18 rounds in 20 minutes. This workout is significantly more demanding due to weighted movements and technical skills, so we expect roughly half the round count in half the time. 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.