Finally, a focused program to build your strength and mobility to get your first pistol squat

Get your first pistol squat in just 3 sessions a week! This Train Your Weakness FOCUSED programming will have you doing pistol squats in just 6 weeks.

Add-On Progression Programming

Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, three a week, for 6 weeks to see results with your pistol squat.

Coach's Notes Included

Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.

Created By The Best

Every single Train Your Weakness program is forged out of many years of elite CrossFit® experience.

Training Delivered Via TrainHeroic App

Get your Train Your Weakness programming from the best in tech - TrainHeroic. Track PR's, record notes, reps, weights, chat with your team, and more!

Sample Programming - Week 1 / Session 1

Prep (8 min):
3 rounds:
10 air squats – slow and controlled
10 feet together air squat – slow and controlled
10 fire hydrants (5 each side)
20 seconds Lizard stretch each side

Strength 1 (6 min):
3 sets of 20 lifts of Stalder leg lifts
Rest 45 seconds between sets.

Beginner, start with legs in pike (or perform a single leg lift).
Advanced, start with legs in straddle

Specific 1 (8 min):
Pistol hole hold
3 sets of 15-20 seconds on
45-40 seconds off for each leg

Strength 2 (8 min):
3 sets of 12 each leg barbell or dumbbell reverse stationary lunge
No rest between legs
After each set rest 2 minutes

Other Perks You'll Get With TYW Programming

Video Training/Feedback

Struggling with a movement or just want feedback? Send an email to with your video and our team will provide feedback ASAP!

Chat With Your Peers

You can chat with all the other athletes doing the same program as you! Get support and celebrate your wins!

100% Money Back Guarantee

Don't love your program? Email within 30 days and we will offer you a no questions asked, 100% money back.