Workout Description

Why This Workout Is Hard

Back squats at 75% 1RM for 30 seconds creates significant leg fatigue, immediately followed by overhead pressing under time pressure. The 8-round format with minimal rest (30s) prevents full recovery between efforts. While individual elements aren't extreme, the combination of heavy squatting followed by pressing creates cumulative fatigue that will force most athletes to reduce loads or reps significantly by mid-workout.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Back squats at 75% 1RM represent significant strength demand, requiring near-maximal force production for multiple sets across eight rounds.
• Stamina (6/10): Repeated back squats at 75% and continuous shoulder pressing will challenge muscular endurance, especially in the posterior chain and shoulders.
• Endurance (4/10): Eight rounds with rest periods creates moderate cardiovascular demand, but the strength focus and recovery time limit pure aerobic stress.
• Flexibility (3/10): Back squats require adequate ankle, hip, and thoracic mobility, while seated piked press demands moderate shoulder and thoracic spine flexibility.
• Speed (3/10): Limited speed demand due to structured rest periods, though AMRAP format on presses encourages steady cycling within time caps.
• Power (2/10): Minimal explosive component; back squats at 75% are controlled strength movements, and seated presses are grinding strength efforts.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 8 rounds alternating between back squats at 75% 1RM (30 seconds) and seated piked DB press at 50/35 lbs (30 seconds), with 30-second rests between exercises. Since it's scored as 'Reps', I'm calculating total repetitions across both movements. Movement Analysis: - Back Squats at 75% 1RM: This is heavy loading requiring 3-4 seconds per rep including setup. In 30 seconds, athletes can achieve 7-10 reps (elite) down to 4-6 reps (novice). - Seated Piked DB Press at 50/35: Moderate shoulder pressing movement, 2-3 seconds per rep. In 30 seconds, athletes can achieve 10-15 reps (elite) down to 6-10 reps (novice). Fatigue Considerations: - Rounds 1-2: Full capacity (1.0x multiplier) - Rounds 3-4: Slight fatigue (0.95x multiplier) - Rounds 5-6: Moderate fatigue (0.9x multiplier) - Rounds 7-8: Significant fatigue (0.85x multiplier) Calculation per round (average across 8 rounds with fatigue): - Elite (L9-L10): 8.5 back squats + 12.5 DB press = 21 reps per round × 8 rounds = 168-176 total reps - Advanced (L7-L8): 7.5 back squats + 11 DB press = 18.5 reps per round × 8 rounds = 148-160 total reps - Intermediate (L5-L6): 6.5 back squats + 9.5 DB press = 16 reps per round × 8 rounds = 128-144 total reps - Novice (L3-L4): 5.5 back squats + 8 DB press = 13.5 reps per round × 8 rounds = 96-112 total reps - Beginner (L1-L2): 4.5 back squats + 7 DB press = 11.5 reps per round × 8 rounds = 64-96 total reps No direct anchor match exists, but this follows similar patterns to strength-endurance workouts with moderate rep counts over multiple rounds. Final targets: L10: 176 reps, L5: 128 reps, L1: 48 reps

Modality Profile

Both Back Squat and Dumbbell Shoulder Press are external load movements using barbells and dumbbells respectively, making this 100% Weightlifting with no Gymnastics or Monostructural components.