Workout Description

Why This Workout Is Medium

The 60% back squats with tempo are manageable weight but the 6/2/x tempo creates significant time under tension. However, the 30-second work caps prevent excessive fatigue accumulation, and the built-in rest periods allow recovery. The seated DB press is light-moderate load in a stable position. The structure prioritizes strength endurance over metabolic stress, making this challenging but accessible for average CrossFitters without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Primary strength focus with 60% back squats using controlled tempo and moderate-load dumbbell pressing movements.
• Stamina (6/10): Moderate muscular endurance challenge from repeated tempo squats and AMRAP pressing over 6 rounds with minimal recovery.
• Flexibility (4/10): Tempo back squats require good ankle and hip mobility; seated piked press demands shoulder flexibility and positioning.
• Endurance (3/10): Limited cardiovascular demand due to short 30-second work periods with equal rest, preventing sustained aerobic stress.
• Speed (3/10): Limited speed component with structured rest periods; only AMRAP portion requires efficient movement cycling within time cap.
• Power (2/10): Minimal power demand due to controlled tempo squats and seated pressing; no explosive or ballistic movements required.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 6 rounds alternating between tempo back squats (3 reps each round) and AMRAP seated piked DB press (30 seconds each round). Since it's scored as 'Reps', I'm calculating total repetitions across both movements. Back squats: 6 rounds × 3 reps = 18 total reps (fixed). Seated piked DB press: This is the variable component. In fresh state, seated DB press at moderate weight typically allows 8-12 reps per 30 seconds for average athletes. However, the alternating format with only 30 seconds rest between different movements will create cumulative shoulder fatigue. Round 1-2: 10-12 reps per round (fresh), Round 3-4: 8-10 reps (moderate fatigue), Round 5-6: 6-8 reps (significant fatigue). For median athlete (L5): approximately 8.5 reps average × 6 rounds = 51 reps from DB press + 18 from squats = 69 total reps. Elite athletes (L9-L10) can maintain higher rep rates and resist fatigue better: ~12 reps average = 72 + 18 = 90 reps. Beginners (L1-L2) will fatigue quickly and may only achieve 5-6 reps per round in later rounds: ~6 reps average = 36 + 18 = 54 reps. The workout has similarities to interval training but focuses on upper body pressing volume rather than classic CrossFit benchmarks. Final targets - L10: 144+ reps, L5: 96 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.