Workout Description

Why This Workout Is Medium

The 6/2/x tempo at 70% increases time under tension significantly, but only 3 reps per round limits cumulative leg fatigue. The DB floor press creates minimal movement interference with the squat, effectively giving the legs 60 seconds of partial recovery each round. Over 8 rounds, 24 total tempo squats will create noticeable fatigue, but the alternating structure and moderate loading keep this firmly in the manageable range for the average CrossFit athlete.

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): Eight rounds of bilateral DB floor press AMRAPs accumulate substantial pressing volume over time. Shoulders and triceps face progressive fatigue across all rounds despite short individual windows.
• Strength (6/10): Back squats at 70% with a 6/2/x tempo create significant time under tension, demanding meaningful strength and control. Unilateral floor press at 50/35 adds moderate pressing strength requirement.
• Flexibility (4/10): The 2-second pause at the bottom of the squat demands solid hip flexor, ankle dorsiflexion, and thoracic mobility. Holding depth under load with tempo elevates mobility requirements above baseline.
• Speed (4/10): Tempo squats explicitly remove speed from that movement, but the 30-second AMRAP floor press segments reward efficient rep cycling and smooth transitions between arms to maximize output.
• Endurance (3/10): Eight rounds create moderate duration, but built-in tempo constraints and short AMRAP windows limit sustained cardiovascular output. Heart rate elevates but never reaches true aerobic endurance demand.
• Power (3/10): The explosive concentric (x tempo) on squats introduces a controlled power expression, but the slow eccentric and pause eliminate the stretch-shortening cycle, limiting true power development overall.

Movements

• Back Squat
• Dumbbell Floor Press

Benchmark Notes

Score is the back squat load used at 70% of 1RM; strength ceiling is the primary limiter since the slow 6/2/x tempo, 1-minute cap, and only 3 reps per set give ample time—heavier athletes simply move more weight. L5 (~155 lb squat load) reflects a mid-level CrossFitter with a roughly 220 lb back squat 1RM, which is realistic for a trained male completing 8 controlled tempo rounds.

Modality Profile

Both movements involve external load: Back Squat (barbell) and Dumbbell Floor Press (dumbbell) are both Weightlifting movements. With only one modality present, the result is 100% Weightlifting.