Tag Archives: Pistol Squats

Pistols then Hang Clean, Push Press, Front Squats and Burpees

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Another good CF Invictus workout…

Take 15 minutes and work on any Gymnastics movement you like.  Work on form, flexibility, strength.  My choice: Pistol Squats plus L-Sits.

Then do 5 rounds of

  •  3 x Hang Clean + Front Squat + Push Press

Start with empty bar then increase weight each round up to the working weight for the next part.

Then against a 2 minute running clock for each round, do 5 rounds of the following for max number of Burpees, resting 2 minutes between rounds:

  • 3 x Hang Cleans
  • 6 x Push Press
  • 9 x Front Squats
  • Max reps Burpees

Results: For the Metcon used 110lbs/50kg…. total burpees – 18/13/15/13/14 = 73.  The two minute rest went by fast, I felt like I was just getting my heart rate and breathing under control and then the next round started.

Core Work then Pistols and Power Cleans

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EMOM for 15 minutes rotate through the following stations (5 rounds per station)

  • Station 1 – 5 x Barbell Rollouts
  • Station 2 – 5 x Strict Toes to Bar
  • Station 3 – 15 second L-Sit

Then AMRAP in 14 minutes of

  • 14 x Alternating Pistols (7 per leg)
  • 14 x Power Cleans @ 110lb / 50kg

Results:  For the metcon did 3 rounds plus 17 reps.  With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).

Update – made the EMOM clearer.  Sorry bout that 🙂

Handstand Pushups and Pistols then Row, Thrusters and T2B

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Take 15 to 20 minutes and work on Pistols.   Record best set.

Then EMOM for 10 minutes:

  • 3 x Deficit Handstand Pushups

Then for time:

  • Row 1600m/1 mile
  • 50 x Sandbag Thrusters @ 15kg
  • 30 x Toes to Bar

Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance.  For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4.  Metcon in 14:50.

Pistols, Kettlebell Swings and Double Unders

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Taken from CFI workout from December 15.  Just as it is, this is a 40 minute workout :-).

Three or Five sets for max reps of:

  • 60 seconds of Pistols(Left)
  • 60 seconds of Pistols(Right)
  • Rest 60 seconds
  • 60 seconds of Kettlebell Swings (24kg)
  • Rest 60 seconds
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Was short on time so only did 3 rounds.  Ended up with 367 reps.

Pistols and Toes to Bar then Push Press, TRX Rows, Renegade Rows and Lunges

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Not for time do 5 rounds of:

  • 5 x Pistol Squats per leg
  • Rest 60 seconds
  • 5 x Strict Weighted Toes to Bar @ 3kg (medicine ball between the knees worked best)

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • A Push Press / D TRX Rows
  • A Renegade Rows / D Reverse Lunges (left and right count for 1 rep)

Results:  Rows and Lunges 5;20.  Push Press and TRX took 4:05.