Workout Description

Why This Workout Is Hard

While individual elements seem manageable, the combination creates significant challenge. Pistols are a high-skill movement that becomes exponentially harder under fatigue from double-unders and sit-ups. The continuous 5-round format with no built-in rest means grip fatigue from double-unders compounds into pistol difficulty. Most average CrossFitters will need to scale pistols to assisted versions or single-leg box step-downs, making this harder than it initially appears.

Benchmark Times for SPEED LIMIT

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sit-ups and pistols combined with double unders creates substantial muscular endurance demands across multiple muscle groups.
• Endurance (7/10): Five rounds of continuous movement with double unders creating significant cardiovascular demand and elevated heart rate throughout the workout.
• Flexibility (6/10): Pistol squats demand excellent ankle, hip, and hamstring mobility, while sit-ups require spinal flexion and double unders need basic coordination.
• Speed (6/10): Fast rope turnover for double unders and quick transitions between movements are essential for maintaining workout intensity and minimizing time.
• Power (5/10): Double unders require explosive calf and coordination power, while pistols demand power to stand from single-leg position.
• Strength (4/10): Pistol squats require significant single-leg strength and stability, while sit-ups and double unders are primarily bodyweight endurance movements.

Movements

• Pistol Squat
• Sit-Up
• Double-Under

Benchmark Notes

This workout is very similar to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), which provides a strong anchor point. Annie has L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Our workout has 5 rounds of 35 double-unders + 20 sit-ups + 10 alternating pistols (5 each leg). Movement breakdown: Round 1 (fresh): 35 double-unders at 0.5 sec/rep = 17.5 sec, 20 sit-ups at 1 sec/rep = 20 sec, 10 pistols at 2.5 sec/rep = 25 sec, plus 5 sec transitions = 67.5 sec. Round 2: Apply 1.1x fatigue = 74 sec. Round 3: Apply 1.2x fatigue = 81 sec. Round 4: Apply 1.3x fatigue = 88 sec. Round 5: Apply 1.5x fatigue = 101 sec. Total for elite athlete: 67.5 + 74 + 81 + 88 + 101 = 411.5 sec. However, the pistols add significant complexity compared to Annie's pure double-under/sit-up combination. Pistols require balance, unilateral strength, and create more fatigue than air squats. This justifies being about 15-20% slower than Annie's benchmarks. Adjusting Annie's anchors: L10: 300-360 sec becomes 350-420 sec, L5: 480-600 sec becomes 540-660 sec, L1: 780-960 sec becomes 840-1080 sec. Taking the middle of these ranges and creating smooth progression: L10: 385 sec, L5: 600 sec, L1: 960 sec. Final recap: L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

All three movements (Double-Under, Sit-Up, Pistol Squat) are bodyweight gymnastics movements requiring coordination, balance, and bodyweight control.