Workout Description

Why This Workout Is Hard

While individual elements seem manageable - 75% back squats and moderate DB presses - the 30-second AMRAP format creates intense time pressure requiring maximum output with minimal recovery. The heavy squats will accumulate significant leg and systemic fatigue across 4 rounds, making the shoulder press increasingly difficult. The 1:1 work-to-rest ratio prevents full recovery, creating compounding fatigue that most athletes will struggle with.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy back squats at 75% and loaded dumbbell presses create significant strength demands despite the AMRAP format.
• Stamina (7/10): High muscular endurance demand from maximal effort squats and shoulder presses in short bursts with limited recovery.
• Power (6/10): Moderate power requirement to maintain rep speed under heavy loads during 30-second maximal effort intervals.
• Speed (5/10): Pacing critical to maximize reps in short intervals while managing fatigue across multiple rounds.
• Endurance (4/10): Moderate cardiovascular demand from repeated 30-second AMRAPs with only 60-second rest periods across four rounds.
• Flexibility (3/10): Moderate mobility needs for full depth squats and overhead shoulder positioning in seated piked press.

Movements

• Back Squat
• Dumbbell Shoulder Press

Scaling Options

Reduce back squat to 65% or bodyweight if needed. Use 35/25 lb DBs for seated press. Substitute goblet squats or air squats if back squat unavailable. Replace seated DB press with regular DB press or push-ups if shoulder mobility limited. Consider 20-second work periods for beginners.

Scaling Explanation

Scale if unable to perform 5+ back squats at 75% with proper depth, or if shoulder mobility restricts overhead pressing. Priority is maintaining movement quality and intensity - better to use lighter weight and move well than compromise form. Target 4-6 reps minimum per round.

Intended Stimulus

High-intensity phosphagen and glycolytic power workout targeting strength endurance. The 30-second AMRAPs create an anaerobic sprint interval while the 60-second rest allows partial recovery. Primary challenge is maintaining movement quality and rep count under fatigue across multiple rounds.

Coach Insight

Start conservative - aim for 6-8 back squats in round 1 and maintain that pace. Focus on full depth and controlled ascent on squats. For DB press, keep elbows slightly forward, core tight, and drive through heels. Most athletes will see 15-20% drop in reps by round 4. Quick setup between movements is crucial - have DBs positioned before starting.

Benchmark Notes

This workout consists of 4 rounds alternating between back squats at 75% 1RM and seated DB press for 30 seconds each, with 60 seconds rest between exercises. For back squats at 75%: Round 1 = 8 reps (fresh, 3.5 sec/rep), Round 2 = 7 reps (fatigue 1.1x), Round 3 = 6 reps (fatigue 1.2x), Round 4 = 5 reps (fatigue 1.3x). For seated DB press: Round 1 = 12 reps (fresh, 2.5 sec/rep), Round 2 = 11 reps (fatigue 1.1x), Round 3 = 10 reps (fatigue 1.2x), Round 4 = 9 reps (fatigue 1.3x). Total baseline = 26+42 = 68 total reps. L1 represents beginners with scaled weights achieving ~35% less volume, L5 represents median performance at baseline calculation, L10 represents elite athletes with superior strength endurance achieving 30% more reps through better pacing and recovery.

Modality Profile

Both Back Squat and Seated Piked Dumbbell Press are external load movements using barbells/dumbbells, making this 100% weightlifting with no gymnastics or monostructural components.