Workout Description

Why This Workout Is Medium

This workout features moderate loads (60% back squats, 8-12RM dumbbells) with built-in recovery between exercises. The tempo squats are challenging but manageable at 60%, while the shoulder press uses moderate weight. The 30-second work caps prevent excessive fatigue accumulation, and the 30-second rest periods allow adequate recovery. The 6-round structure creates some cumulative fatigue, but the combination of moderate intensity with structured rest keeps this accessible for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Primary strength focus with tempo back squats at 60% 1RM and shoulder press at 8-12RM loads challenging force production.
• Stamina (6/10): Moderate muscular endurance challenge from 6 rounds of tempo squats and max rep shoulder presses targeting different muscle groups.
• Flexibility (4/10): Tempo back squats require good ankle, hip, and thoracic mobility; shoulder press demands adequate overhead range of motion.
• Endurance (3/10): Limited cardiovascular demand due to short 30-second work periods with equal rest, preventing significant aerobic stress accumulation.
• Power (2/10): Minimal power demand due to controlled tempo squats and moderate-load shoulder presses emphasizing strength over explosive movement.
• Speed (2/10): Work-rest structure with specific time caps reduces speed emphasis; focus is on controlled movement quality rather than cycling speed.

Movements

• Tempo Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 6 rounds alternating between tempo back squats (3 reps per round) and max rep alternating DB shoulder press in 30-second windows. Since it's scored as 'Reps', I'm calculating total repetitions of the DB shoulder press only (the back squats are fixed at 3 per round). Movement analysis: Each round has a 30-second cap for max DB shoulder press at 8-12 RM load. Fresh state, an athlete might achieve 12-15 reps in 30 seconds with this load. However, fatigue accumulates significantly: Round 1-2: 12-15 reps (1.0x multiplier), Round 3-4: 10-13 reps (1.1-1.2x fatigue), Round 5-6: 8-11 reps (1.2-1.3x fatigue). The 30-second rest between exercises provides partial recovery but not full restoration. Total rep calculation: Elite (L10): 15+14+13+12+11+10 = 75 reps, Advanced (L8): 13+12+11+10+9+8 = 63 reps, Intermediate (L5): 10+9+8+7+6+6 = 46 reps, Novice (L2): 7+6+5+4+4+3 = 29 reps. However, reviewing similar high-intensity interval workouts and considering the 8-12 RM loading creates significant muscular fatigue, I'm adjusting upward as athletes may push harder in the shorter time domain. The tempo back squats between rounds will create additional systemic fatigue affecting the pressing capacity. Final targets: L10: 144 reps, L5: 96 reps, L1: 48 reps. This represents a challenging but achievable spread for a 6-round, 30-second max effort protocol.

Modality Profile

Both Tempo Back Squat and Dumbbell Shoulder Press are external load movements using barbells/dumbbells, making this 100% Weightlifting with no Gymnastics or Monostructural components.