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Pistols (no, not guns….no, not THOSE guns!)

Today we’re working on one legged squats, aka pistols. They can be very challenging if you haven’t had much practice time with the movement.

Check out this Tabata Times article discussing the value of single leg work, progressions, and demos:

How to Perform Pistols

Workout of the Day

WARM-UP

Tabata Jump Rope:
:20 Fast
:10 Slow (Single)
8 Intervals

5min ankle/hip mobility (pistol prep)

STRENGTH/ACCESSORY

Alternate every other minute for 10min:
-5 Pistols (per leg) (scale appropriately)
-5-10 false grip RR (scale appropriately)

WOD

4 Rounds:
Thrusters: 15
C2B Pull-ups: 15

RX: 75/115
Zone 3: 55/95, band assisted strict C2B PU
Zone 2: 35/65, RR
Zone 1: scale as needed

MOBILITY

Banded hip distraction – 2min/side

Roll/smash lats

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