Pistol Squats: How to Progress, Benefits, Plus 8 Workouts

Pistol Squats Workouts

1911

For Time

• 50 Pistols
• 25 Chest-to-Bar Pull-Ups
• 40 Pistols
• 20 Chest-to-Bar Pull-Ups
• 30 Pistols
• 15 Chest-to-Bar Pull-Ups
• 20 Pistols
• 10 Chest-to-Bar Pull-Ups
• 10 Pistols
• 5 Chest-to-Bar Pull-Ups

Score is time on the clock after completing the last chest-to-bar pull-up.

Advanced athletes can set up a fast pace from the beginning. Intermediate and beginners should break up reps early on the chest-to-bar pull ups and go steady on the pistol squats.

Workout by Pete Marjamaa.

Quarterfinals 21.2

For Time

• 60 GHD Sit-Ups
• 6 Rope Climbs (15 ft)
• 60 Alternating Pistols
• 50 GHD Sit-Ups
• 5 Rope Climbs (15 ft)
• 50 Alternating Pistols
• 40 GHD Sit-Ups
• 4 Rope Climbs (15 ft)
• 40 Alternating Pistols
• 30 GHD Sit-Ups
• 3 Rope Climbs (15 ft)
• 30 Alternating Pistols

Time Cap: 20 minutes

Pistol Pete

For Time

• 100 Alternating Pistols
• Every minute on the minute starting at 0:00, perform:
• 10 Push-Ups

With a running clock, as fast as possible perform 100 Pistols. Every minute on the minute starting at 0:00, perform 10 Push-Ups.

Score is the time on the clock when the 100th Pistol is completed.

Workout by Brendan Walcoff.