Workout Description
10 ROUNDS:
30 Second AMRAP:
Front Squat @ 70%
10 Second REST
30 Second AMRAP:
Piked DB Shoulder Press (50/35)
10 Second REST
Why This Workout Is Hard
A demanding interval workout with 10 rounds of high-intensity 30-second AMRAPs at challenging loads. The front squats at 70% 1RM combined with minimal rest creates significant strength-endurance demand
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Front squats at 70% 1RM require significant maximal strength, especially when repeated for multiple rounds under fatigue
- Stamina (8/10): Repeated AMRAPs of front squats at 70% 1RM and dumbbell presses will heavily tax leg and shoulder muscular endurance
- Power (7/10): Each 30-second AMRAP demands explosive power output to maximize reps, especially maintaining power under fatigue
- Endurance (6/10): The 10 rounds of repeated intervals create metabolic demand and test the ability to recover between high-intensity efforts
- Speed (5/10): Quick transitions between movements and efficient rep cycling within the 30-second windows are important for maximizing total volume
- Flexibility (4/10): Requires good front rack mobility for front squats and overhead mobility for piked shoulder press position
Movements
- Front Squat
- Dumbbell Press
Scaling Options
Reduce weight to 60-65% for front squats, use 35/25 lb dumbbells for shoulder press, or reduce to 8 rounds total
Intended Stimulus
This workout targets strength-endurance through repeated high-intensity intervals. The 30-second AMRAPs at 70% front squat weight create anaerobic power demands, while the short rest periods test recovery capacity. The alternating upper and lower body focus challenges different muscle groups while maintaining overall intensity.
Coach Insight
Pace yourself from round 1 - this gets brutal quickly. For front squats at 70%, aim for 3-5 reps per 30 seconds early, expect 2-3 reps in later rounds. Keep the dumbbells light enough to maintain 8-12 reps per interval. The 10 seconds between movements is transition time, not rest. Focus on breathing during actual rest periods.
Modality Profile
Primarily a weightlifting workout with heavy front squats and dumbbell press work. Minor gymnastics component from the piked shoulder press position requiring core stability
