Workout Description

Why This Workout Is Hard

While the weights are very light, this is 40 minutes of continuous work with no true rest (holding weights during breaks). The Tabata format (8 rounds of 20s work/10s hold) for FIVE different movements creates significant muscular endurance demands. The static holds prevent recovery, and the cumulative time under tension will cause severe local muscular fatigue, particularly in the shoulders and arms.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume shoulder and arm work with minimal rest taxes local muscular endurance. Static holds between intervals further challenge muscular stamina.
• Endurance (7/10): The 40-minute duration with continuous Tabata intervals and static holds creates significant cardiovascular demand, especially with minimal rest between movements.
• Speed (6/10): Tabata format requires quick transitions and maintaining pace through fatigue, though weight is light enough for consistent speed.
• Flexibility (3/10): Basic shoulder mobility required for presses and raises, but movements stay within normal ranges of motion.
• Strength (2/10): Light weights (2.5-5 lbs) focus on endurance rather than strength, though static holds add some strength element.
• Power (1/10): Light weights and controlled tempo emphasize endurance over power production. No explosive movements required.

Movements

• Strict Press

Scaling Options

Weight reductions: Use 1-2 lb weights or even no weights for beginners. Movement modifications: Perform partial range of motion if needed, especially for lateral raises. Reduce hold time to 5 seconds instead of 10. Volume modifications: Single round instead of two, or reduce to 6 intervals per movement instead of 8. Time cap at 30 minutes for newer athletes. Consider alternating work/complete rest for those new to Tabata.

Scaling Explanation

Scale if unable to maintain proper form through full range of motion for at least 8 reps per interval. Signs to scale: shoulder fatigue preventing full extension, swinging/momentum used to complete reps, inability to maintain static holds. Prioritize perfect form over rep count - this is an endurance workout, not a sprint. Target RPE should be 7-8/10 during work intervals. Each round should take approximately 20 minutes with proper pacing and rest periods.

Intended Stimulus

Moderate-duration muscular endurance workout targeting smaller muscle groups through time under tension. Primary energy system is glycolytic with oxidative component due to 40-minute duration. Focus is on maintaining quality movement patterns under accumulating local muscular fatigue. The static holds during rest periods create additional endurance challenge.

Coach Insight

Start conservatively - these are light weights but volume adds up quickly. Maintain strict form throughout all movements. For each Tabata (20 sec work/10 sec hold): aim for consistent reps across all intervals, typically 8-12 reps per 20 seconds. Keep core engaged during holds. Common mistakes: rushing reps, losing form as fatigue sets in, dropping weights during hold periods. Rest 1-2 minutes between different movements. Track total reps for each movement to gauge intensity and pacing.

Benchmark Notes

This is a unique Tabata-style workout with 5 dumbbell movements performed for 2 rounds. Each Tabata is 8 intervals of 20 sec work/10 sec rest (4 min total per movement). Breakdown per round: - Each Tabata allows 8 work intervals of 20 seconds - Fresh state estimates per movement (reps per 20 sec interval): * Curls: 12-15 reps * Strict Press: 10-13 reps * Bent Rows: 11-14 reps * Side Raises: 10-12 reps * Front Raises: 10-12 reps Fatigue factors: - Light weight (2x5 lb) means less strength limitation - Static hold during rest increases fatigue - Second round performance degrades ~20% Round 1 potential (elite): - Curls: ~13 reps × 8 = 104 - Press: ~11 reps × 8 = 88 - Rows: ~12 reps × 8 = 96 - Side Raises: ~11 reps × 8 = 88 - Front Raises: ~11 reps × 8 = 88 Round 2 (20% fatigue): - All movements ~20% fewer reps Total rep potential: - Elite (L10): 460-480 reps - Intermediate (L5): 300-340 reps - Beginner (L1): 150-170 reps Closest benchmark comparison is Fight Gone Bad (3 rounds of 5 movements for max reps) which has L10: 430-500, L5: 300-340, L1: 180-220. This workout is similar in structure though lighter loading, so benchmarks are scaled similarly.

Modality Profile

All movements (Curl, Strict Press, Bent Over Row, Side Lateral Raise, Front Lateral Raise) are weightlifting movements involving external loads (dumbbells/barbells). No gymnastics or monostructural movements present.