For TimeMetcon
Toxic Pistol Monsoon
3 Rounds
Gymnastics
Monostructural
Solo
Workout Details
For Time
3 Rounds For Time:
16Pistol
left leg
16Pistol
right leg
400 mRun
Coaching Tips
Strategy
- 1Pace yourself on the pistols, break them into smaller sets if necessary to maintain form.
- 2Focus on keeping your balance during the pistols; use a wall or pole for support if struggling with stability.
- 3Aim to maintain a consistent pace on the run; find a rhythm that allows you to recover for the next set of pistols.
- 4Consider using a modified range of motion for pistols if needed to maintain technique during the workout.
- 5Stay hydrated and be mindful of your breathing to ensure effective cardiovascular output during the run.
Safety Considerations
Technical Focus
Monitor knee alignment during pistols to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 200m Jog - 1 min
Mobility:
- 5 each side Hip Flexor Stretch
- 5 each side Ankle Mobility Stretch
- 5 each side Hamstring Stretch
Activation:
2 rounds- 10 Air Squat
- 5 each leg Single-leg Balance Reach
- 100m Short Run(Focus on quick feet.)
Scaling Options
Intermediate
Reduce the pistol range or perform assisted pistols.
- 1
pistol
Assisted Pistol (using a TRX or pole)
- 2
run
Decrease the distance to 300 meters.
Scaled
Perform Box Squats or modify for knee safety.
- 1
pistol
Box Squats or Assisted Pistol
- 2
run
Complete 200-meter run.