Workout Description

Why This Workout Is Hard

Back squats at 75% 1RM are heavy loads that become increasingly difficult to maintain over 8 rounds with only 30 seconds rest. The seated DB press, while lighter, targets already-fatigued shoulders and core from supporting heavy squats. The 1:1 work-to-rest ratio prevents full recovery between efforts. Most athletes will see significant rep degradation and may need to reduce squat load by round 4-5 to maintain movement quality.

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.
• Stamina (6/10): Thirty-second AMRAPs of seated DB press will challenge shoulder stamina, while back squats test leg endurance over multiple rounds.
• Endurance (4/10): Eight rounds with rest periods creates moderate cardiovascular demand, but the work-to-rest ratio allows for some recovery between efforts.
• Flexibility (3/10): Back squats require good ankle and hip mobility, while seated piked press demands moderate shoulder and thoracic spine flexibility.
• Speed (3/10): AMRAP format encourages quick cycling of DB press, but overall workout emphasizes strength and control over rapid movement.
• Power (2/10): Minimal explosive component; back squats are controlled strength movements and seated press emphasizes muscular endurance over power output.

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 AMRAP), with 30-second rests between exercises. Since it's scored as 'Reps', I'm calculating total repetitions across all movements. Movement Analysis: - Back Squats at 75% 1RM: This is heavy loading (75% typically allows 8-12 reps max), but with only 30-second windows, athletes will likely get 3-6 reps per round depending on fitness level - Seated Piked DB Press at 50/35: This is moderate loading for shoulders, in AMRAP format athletes can likely sustain 4-8 reps per 30-second window Round-by-round breakdown: Rounds 1-2: Fresh state - Back squats: 5-6 reps, DB press: 6-8 reps = ~11-14 reps per round Rounds 3-4: Light fatigue (1.1x multiplier) - Back squats: 4-5 reps, DB press: 5-7 reps = ~9-12 reps per round Rounds 5-6: Moderate fatigue (1.2x multiplier) - Back squats: 3-4 reps, DB press: 4-6 reps = ~7-10 reps per round Rounds 7-8: Heavy fatigue (1.3-1.4x multiplier) - Back squats: 2-4 reps, DB press: 3-5 reps = ~5-9 reps per round Total rep ranges: - Elite (L10): 176+ reps (averaging 22 reps per round across 8 rounds) - Advanced (L5): 112 reps (averaging 14 reps per round) - Novice (L1): 48 reps (averaging 6 reps per round) No direct anchor matches this format, but the rep distribution follows typical CrossFit AMRAP patterns where elite athletes can maintain higher output under fatigue while novices see significant dropoff. Final targets: L10: 176+ reps, L5: 112 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.