Workout Description

Why This Workout Is Hard

The 20-second tempo front squats at 155/100 create extreme time under tension and metabolic stress, requiring exceptional strength endurance. The barbell must be cleaned from the ground each round, adding complexity. Following this with three 1-minute AMRAPs provides minimal recovery while targeting already fatigued legs and shoulders. The combination of heavy eccentric loading, extended time domains, and movement interference makes this significantly challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume air squats, push-ups, and shoulder press combined with tempo front squats create significant muscular endurance demands.
• Strength (7/10): Heavy front squats at 155/100 with controlled tempo phases require substantial strength, especially from the ground position.
• Flexibility (6/10): Front rack position, full depth squats, and kneeling shoulder press demand good thoracic spine, ankle, and shoulder mobility.
• Endurance (4/10): Four rounds with AMRAP segments create moderate cardiovascular demand, but rest periods between movements limit pure aerobic stress.
• Speed (3/10): AMRAP format encourages quick transitions, but tempo front squats and controlled movements limit overall cycling speed.
• Power (2/10): Controlled tempo front squats and bodyweight movements minimize explosive demands, focusing more on strength endurance.

Movements

• Front Squat
• Air Squat
• Dumbbell Shoulder Press
• Push-Up

Benchmark Notes

This workout is scored by total reps across three 1-minute AMRAP segments (Air Squats, DB Shoulder Press, Push-Ups) over 4 rounds, totaling 12 minutes of work. The front squat complex at the beginning is not scored. Breaking down each movement: Air Squats - Elite athletes can maintain 35-40 reps/min early rounds, degrading to 30-35 in later rounds due to cumulative fatigue. Average: 32 reps/min × 4 rounds = 128 reps. DB Shoulder Press (50/35) - This is moderately heavy. Elite: 25-30 reps/min early, 20-25 later. Average: 22 reps/min × 4 rounds = 88 reps. Push-Ups - After shoulder work, these become challenging. Elite: 30-35 early, 25-30 later. Average: 27 reps/min × 4 rounds = 108 reps. Total for elite (L10): ~324 reps. The closest anchor is Fight Gone Bad (3 rounds, 430-500 reps for L10), but this workout has 4 rounds and includes the taxing front squat complex beforehand, plus the movements are more demanding than FGB's mix. Scaling down proportionally: L10: 420 reps, L5: 300 reps, L1: 180 reps. Final targets - L10: 420, L5: 300, L1: 180 reps.

Modality Profile

4 movements total: Air Squat and Push-Up are bodyweight gymnastics movements (2), Front Squat and Dumbbell Shoulder Press are external load weightlifting movements (2). Split evenly between Gymnastics and Weightlifting with no monostructural cardio.