Workout Description

Why This Workout Is Easy

This workout features very manageable loads (55-60% back squat, 8-12 RM DB press) with excellent work-to-rest ratio (30 seconds work, 30 seconds rest). The tempo squats control intensity while building time under tension. The alternating structure prevents muscular interference between upper and lower body. Most athletes can complete as prescribed with the built-in recovery and moderate loading making this accessible.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Tempo back squats at 55-60% 1RM and shoulder press at 8-12RM range emphasize strength development under controlled conditions.
• Stamina (6/10): Six rounds of continuous muscle tension from tempo squats and max rep shoulder presses will challenge muscular endurance significantly.
• Flexibility (4/10): Tempo back squats require good ankle, hip, and thoracic mobility; overhead pressing demands shoulder flexibility and stability.
• Endurance (3/10): Short work windows with equal rest periods provide moderate cardiovascular challenge but allow recovery between efforts.
• Speed (2/10): 30-second work caps with equal rest periods emphasize controlled movement quality over rapid cycling or transitions.
• Power (1/10): Tempo squats eliminate explosive component; shoulder presses are controlled rather than explosive movements throughout the workout.

Movements

• Tempo Back Squat
• Dumbbell Shoulder Press

Scaling Options

Reduce back squat load to 45-50% of 1RM if tempo breaks down. Use lighter DBs (5-15 lbs) for shoulder press to maintain 8-12 rep range. Beginners can reduce to 4 rounds or extend caps to 40 seconds each. Sub goblet squats with tempo if back squat unavailable. Use single-arm DB press if alternating is too complex.

Scaling Explanation

Scale if unable to maintain 6-second tempo on squats or if shoulder press drops below 8 reps per round. Priority is movement quality over load. Target 8-12 shoulder presses per round with good form. Athletes should feel challenged but not completely depleted by round 4. Scale loads to maintain intended time domain and movement standards.

Intended Stimulus

Strength-endurance hybrid targeting muscular endurance under time constraints. Moderate intensity with glycolytic/oxidative energy system demands. Challenges ability to maintain quality movement patterns under fatigue across 12 minutes. Emphasizes controlled tempo work paired with shoulder stability and endurance.

Coach Insight

Focus on consistent tempo during back squats - full 6-second descent, 2-second pause, explosive up. Use 55-60% to maintain quality across all rounds. For DB presses, establish sustainable pace early - likely 12-16 reps per round depending on load. Quick setup transitions between movements. Don't rush the tempo squats for extra press time - quality over quantity. Breathe during the pause at bottom of squat.

Benchmark Notes

This workout is scored by total reps from the alternating DB shoulder press only, as the tempo back squats are prescribed at a fixed 4 reps per round. Analysis: 6 rounds × 30-second caps for DB shoulder press. Round 1-2 (fresh): 12-15 reps possible at 8-12 RM load. Round 3-4 (moderate fatigue): 10-12 reps with 1.1-1.2x fatigue multiplier. Round 5-6 (high fatigue): 8-10 reps with 1.3x multiplier due to accumulated shoulder/grip fatigue from overhead work. Total range: Novices 12-18 reps (2-3 per round in later rounds), average athletes 30-36 reps (5-6 per round average), elite athletes 54-60+ reps (8-10 per round sustained). The 30-second rest between exercises provides partial recovery but not full restoration for the small shoulder muscles.

Modality Profile

Both movements involve external load: Tempo Back Squat uses a barbell and Alternating Dumbbell Shoulder Press uses dumbbells, making this 100% Weightlifting