Workout Description

Why This Workout Is Hard

The continuous 10-round structure with minimal rest creates significant accumulation of fatigue. Tempo front squats at 50% would normally be moderate, but the controlled eccentric (6-second descent) dramatically increases time under tension and quad/core demand. This fatigue then directly impairs the overhead pressing capacity in the AMRAP segments. The 10-second rest periods prevent adequate recovery, creating a compounding difficulty that pushes this beyond typical moderate-intensity work.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume tempo squats and continuous shoulder pressing over multiple rounds heavily taxes muscular endurance in legs and shoulders.
• Strength (6/10): Tempo front squats at 50% and weighted shoulder press require significant strength output, though not maximal loads.
• Flexibility (6/10): Front squat positioning demands good ankle, hip, and thoracic mobility; piked position requires shoulder and hamstring flexibility.
• Endurance (5/10): Ten rounds of 30-second work intervals with minimal rest creates moderate cardiovascular demand, though brief intervals limit pure aerobic stress.
• Speed (4/10): Brief rest periods require efficient transitions, but tempo restrictions and controlled movements limit overall speed demands.
• Power (2/10): Tempo squats eliminate explosive component; shoulder press has minimal power demand due to controlled movement patterns.

Movements

• Front Squat
• Dumbbell Shoulder Press

Scaling Options

Reduce front squat load to 40% or use bodyweight tempo squats. Scale DB weight to 35/25 or 25/15 lbs. Substitute pike push-ups or seated DB press if needed. Advanced athletes can increase tempo squat load to 60% or add reps per interval.

Scaling Explanation

Scale if unable to maintain 6-2-x tempo throughout all rounds or if shoulder mobility limits overhead position. Priority is movement quality over load - better to go lighter and maintain tempo than break form. Target 1-3 tempo squats per interval and 6-10 shoulder presses. Scale if completing fewer than 5 presses per round.

Intended Stimulus

High-intensity interval training targeting phosphagen and glycolytic systems. 20-minute time domain focusing on strength-endurance with tempo control and overhead pressing power. Primary challenge is maintaining quality movement under fatigue across multiple short intervals.

Coach Insight

Tempo front squats should be smooth and controlled - 6 seconds down, 2 second pause, explosive up. Start conservative with 2 reps per interval to maintain tempo integrity. For shoulder press, establish steady rhythm immediately - aim for 8-12 reps per 30-second window. Use the 10-second rests to reset breathing and grip. Front rack position is key - keep elbows high throughout tempo squats to prepare shoulders for pressing intervals.

Benchmark Notes

This workout consists of 10 rounds alternating between tempo front squats (30s) and piked DB shoulder press AMRAP (30s) with 10s rest between. Since scoring is 'Reps', this refers to total reps of the DB shoulder press across all 10 rounds. Front squats are tempo work at 50% 1RM with (6/2/x) timing - likely 2 reps per 30s round for 20 total. The scored movement is piked DB shoulder press at 50/35 lbs. Fresh state: ~8-12 reps possible in 30s. Round-by-round breakdown: Rounds 1-2 (fresh): 10-12 reps each = 20-24 total. Rounds 3-4 (1.1x fatigue): 9-11 reps each = 18-22 total. Rounds 5-6 (1.2x fatigue): 8-10 reps each = 16-20 total. Rounds 7-8 (1.4x fatigue): 7-9 reps each = 14-18 total. Rounds 9-10 (1.6x fatigue): 6-8 reps each = 12-16 total. Total range: 80-100 reps for intermediate athlete. Shoulders heavily fatigued by overhead work, plus core fatigue from piked position. Elite athletes: 120-140 reps. Beginners: 50-70 reps. Distribution accounts for shoulder endurance and positional strength demands.

Modality Profile

Both Tempo Front Squat and Dumbbell Shoulder Press are external load movements using barbells/dumbbells, making this a pure weightlifting workout with no gymnastics or monostructural elements.