Tag Archives: Pistol Squats

Front Squats then Pistols, Pullups and Bike

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7 rounds

  • 9 x Front Squats @ 60% 1RM
  • 7 x Front Squats @ 70% 1RM
  • 5 x Front Squats @ 80% 1RM
  • 5 x Front Squats @ 80%
  • 5 x Front Squats @ 80%
  • 7 x Front Squats @ 70%
  • 9 x Front Squats @ 60%

8 rounds for time

  • 8 x Alternating Pistol Squats (total, 4 per side)
  • 4 x Strict Pullups
  • Bike 400m

Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.

Bent Rows, Pistols and Row

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AMRAP in 4 minutes

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Rest 2 minutes then for total calories, a Tabata (8 rounds of 20 seconds work/10 seconds rest)

  • Row

Rest 2 minutes then AMRAP in 4 minutes of (starting where you left off in the first part)

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Results: 6 rounds plus 8 reps for both AMRAPS). 49 calories total.

Row and Pistols

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Inspired by the Crossfit WOD from 25 June…

For time

  • Row 2000m
  • Every 90 seconds stop and do 6 Altenating Pistol Squats (3 per leg)

Then EMOM for 10 minutes

  • 1-2 x Pistol Squat (focus on weak leg only)

Results: 19:16 (12 rounds plus 76 seconds). Used 10kg plate under my heel for the squats. Left leg had a lot of issues, counted some no-rep, so used that for part 2.

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

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Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

Overhead Press and Rows then Burpees and Pistols

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 80% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 18kg per Hand
  • Max Narrow Grip TRX/Ring Reverse Rows (hands touching at start of pull)

Then 3 rounds of AMRAP in 3 minutes of

  • 20 x Burpees
  • Max Alternating Pistol Squats (total for both legs)

Rest 3 minutes between rounds.

Results: Started with 85lbs for the Press. For some reason was really easy today, so after the 6 rounds @ 80%, added two more rounds @ 90%/95lbs and then one round @ 110lbs (only got 5 reps). All nice and controlled. Second part 7/12 and 4/10 reps. Pistol Squats 18-16-14, 48 total/24 per leg.