Workout Description

Why This Workout Is Medium

While 70% back squats are moderately heavy and the tempo adds difficulty, the 8x3 rep scheme with built-in rest prevents significant fatigue accumulation. The seated DB press is light-moderate weight in a stable position. The alternating pattern with 30-second rests allows recovery between movements. Most average CrossFitters can handle this load and volume combination without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Back squats at 70% 1RM with controlled tempo emphasizes strength development, while heavy DB press adds upper body strength component.
• Stamina (6/10): AMRAP seated DB press will challenge shoulder stamina significantly, while tempo squats add leg endurance demands over multiple rounds.
• Flexibility (5/10): Tempo back squats require good ankle and hip mobility, while seated piked position demands shoulder and thoracic spine flexibility.
• Endurance (4/10): Eight rounds with 30-second rest periods creates moderate cardiovascular demand, but the short work intervals limit pure aerobic stress.
• Speed (3/10): 30-second work/rest intervals require some transition efficiency, but tempo restrictions and seated position limit speed demands significantly.
• Power (2/10): Controlled 6/2/x tempo squats eliminate explosive component, while seated DB press is primarily strength-focused rather than power-driven.

Movements

• Back Squat
• Dumbbell Press

Benchmark Notes

This workout consists of 8 rounds alternating between tempo back squats and seated piked DB press AMRAP. Since it's scored as 'Reps', I'm calculating total repetitions of the DB press (the back squats are fixed at 3 reps per round = 24 total). Each round has a 30-second AMRAP for DB press at 50/35 lbs. Movement analysis: Seated piked DB press is a challenging overhead movement requiring shoulder strength and stability. At 50/35 lbs, this is moderate-heavy loading. Fresh state estimate: 3-5 reps per 30 seconds for average athletes. Fatigue progression: Round 1-2: 5-6 reps (fresh), Round 3-4: 4-5 reps (slight fatigue), Round 5-6: 3-4 reps (moderate fatigue), Round 7-8: 2-3 reps (significant fatigue). Elite athletes (L10): 6+5+5+4+4+3+3+2 = 32 reps per 4 rounds × 2 = ~112 total reps. Advanced (L5): 4+4+3+3+3+2+2+2 = 23 reps per 4 rounds × 2 = ~80 total reps. Novice (L1): 3+3+2+2+2+1+1+1 = 15 reps per 4 rounds × 2 = ~48 total reps. The 30-second rest between exercises provides some recovery but the overhead demand accumulates significantly across 8 rounds. No direct anchor match, but this follows similar patterns to high-rep overhead work with progressive fatigue. Final targets: L10: 112 reps, L5: 80 reps, L1: 48 reps.

Modality Profile

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