Workout Description

Why This Workout Is Easy

This workout features very light weights (50/35 DB bench press) with extremely short work periods (20 seconds) and built-in rest between rounds. The bench press is a stable, supported movement that doesn't create significant systemic fatigue. With only 2 minutes of total work spread across multiple rounds, most athletes will barely accumulate fatigue before recovering. The limiting factor is simply muscular endurance in a small muscle group rather than cardiovascular or grip demands.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): AMRAP format demands rapid rep cycling and minimal rest between reps to maximize volume in each 20-second window.
• Stamina (7/10): Repeated 20-second max effort intervals will heavily tax chest, shoulder, and tricep muscular endurance across multiple rounds.
• Strength (6/10): 50/35lb dumbbells require moderate strength for bench press, especially as fatigue accumulates through six demanding rounds.
• Endurance (4/10): Six rounds of 20-second AMRAPs with rest periods creates moderate cardiovascular demand but isn't sustained enough for high endurance stress.
• Flexibility (3/10): Bench press requires shoulder mobility and chest flexibility, but range of motion demands are relatively basic for this movement.
• Power (2/10): While each rep should be explosive, the sustained nature and fatigue accumulation shifts focus away from pure power output.

Movements

• Dumbbell Bench Press

Benchmark Notes

This workout is 6 rounds of 20-second AMRAP dumbbell bench press at 50/35 lbs, scored by total reps completed across all rounds. I'll analyze this as a high-intensity interval workout with significant upper body fatigue accumulation. Movement Analysis: - DB Bench Press (50/35 lbs): This is a moderate load for most athletes. In fresh state, elite athletes can perform 1 rep every 1.5-2 seconds with dumbbells, intermediate athletes every 2-2.5 seconds, and beginners every 2.5-3 seconds. Round-by-Round Breakdown: - Round 1 (fresh): Elite ~15 reps, Intermediate ~10 reps, Beginner ~7 reps - Round 2: Slight fatigue, 90-95% of Round 1 performance - Round 3: Noticeable fatigue, 85-90% of Round 1 performance - Round 4: Significant fatigue, 80-85% of Round 1 performance - Round 5: Heavy fatigue, 75-80% of Round 1 performance - Round 6: Maximum fatigue, 70-75% of Round 1 performance Fatigue Considerations: - Upper body pressing movements fatigue quickly in high-intensity intervals - 20-second work periods with transitions between rounds (likely 10-60 seconds rest) - Grip and shoulder endurance become limiting factors - Progressive decline in power output each round Total Rep Calculations: - L10 (Elite): ~15+14+13+12+11+10 = 85 reps per round average, total ~180 reps - L5 (Intermediate): ~10+9+8+8+7+7 = 8.2 reps per round average, total ~120 reps - L1 (Beginner): ~7+6+6+5+5+4 = 5.5 reps per round average, total ~60 reps No direct anchor workout matches this format, but I can reference Fight Gone Bad for high-intensity interval rep accumulation patterns. FGB has L10 at 430-500 total reps across 15 minutes, while this workout is much shorter (6 x 20 seconds = 2 minutes work time), so the rep totals should be proportionally lower. Final targets: L10: 180 reps, L5: 120 reps, L1: 60 reps

Modality Profile

Dumbbell Bench Press is a single weightlifting movement using external load (dumbbells), making it 100% Weightlifting modality.