Workout Description

Why This Workout Is Medium

While 75% back squats are heavy, the 30-second AMRAP format limits volume to 3-5 reps per round with 60 seconds full recovery. The seated DB press is moderate load with good stability. The work-to-rest ratio (1:2) allows near-complete recovery between efforts. Four rounds creates some cumulative fatigue but remains manageable for average CrossFitters who can maintain form and intensity throughout.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Back squats at 75% 1RM require significant strength output, while seated DB press also demands considerable upper body strength.
• Stamina (7/10): High muscular endurance demand from repeated max effort 30-second intervals targeting legs and shoulders with accumulated fatigue.
• Speed (6/10): Fast rep cycling crucial during 30-second AMRAPs to maximize volume, with transitions between stations affecting overall performance.
• Endurance (4/10): Moderate cardiovascular demand from 30-second AMRAPs with 60-second rest periods across 4 rounds, but rest allows for recovery.
• Flexibility (3/10): Back squats require good ankle and hip mobility, seated piked press needs shoulder flexibility, but not extreme ranges.
• Power (2/10): Limited power component as both movements are strength-focused rather than explosive, performed under fatigue for max reps.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 4 rounds of 30-second AMRAPs with 60-second rest periods between exercises. Round 1: Back Squat @ 75% 1RM, Round 2: Seated Piked DB Press (50/35), alternating for 4 total rounds (8 total work intervals). Back Squat @ 75%: This is a heavy load requiring singles or doubles. Elite athletes might manage 2-3 reps per 30 seconds in early rounds, degrading to 1-2 reps in later rounds due to fatigue. Average: 2 reps per interval across 4 intervals = 8 total reps. Seated Piked DB Press (50/35): This is moderate overhead pressing. Elite athletes might achieve 6-8 reps per 30 seconds initially, degrading to 4-6 reps in later rounds. Average: 6 reps per interval across 4 intervals = 24 total reps. Total rep calculation: Back Squat (8 reps) + DB Press (24 reps) = 32 reps base for average athlete. Fatigue considerations: Round 1-2 at baseline, Round 3-4 with 15-20% degradation due to accumulated fatigue and metabolic stress. Elite athletes (L9-L10): 3-4 back squat reps per round + 8-10 DB press reps per round = 44-56 total reps. Advanced athletes (L6-L8): 2-3 back squat reps per round + 6-8 DB press reps per round = 32-44 total reps. Recreational athletes (L1-L3): 1-2 back squat reps per round + 4-6 DB press reps per round = 20-32 total reps. The 60-second rest periods allow partial recovery but not full restoration, creating cumulative fatigue. No direct anchor matches this format, but using strength-endurance patterns from similar high-intensity interval work. Final targets: L10: 112+ reps, L5: 80 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.