Workout Description

Why This Workout Is Medium

While the back squats progress to challenging percentages (70%+), the 30-second work caps prevent excessive fatigue accumulation. The built-in rest periods allow recovery between efforts. DB floor press is relatively low-skill and manageable load. The structure creates moderate intensity bursts rather than sustained suffering. Most average CrossFitters can complete as prescribed, though later squat rounds will be challenging.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Primary focus on strength with progressive loading on back squats starting at 50% and increasing throughout rounds.
• Stamina (6/10): Moderate muscular endurance challenge from repeated back squats and DB presses across 10 rounds with accumulating fatigue.
• Flexibility (4/10): Back squats require good hip and ankle mobility; DB floor press demands shoulder flexibility and thoracic extension.
• 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 demand due to rest periods between efforts; focus is on quality reps rather than fast cycling.
• Power (2/10): Minimal power component as both movements are controlled strength exercises rather than explosive efforts.

Movements

• Back Squat
• Floor Press

Benchmark Notes

This workout combines strength endurance (back squats with progressive loading) and upper body pressing endurance (DB floor press AMRAP). The scoring is total reps from the DB floor press portions across 10 rounds. Breaking down the workout structure: - 10 rounds of 30-second DB floor press AMRAP at 50/35 lbs - 30-second rest between each AMRAP - Back squats are performed but don't contribute to score For DB floor press capacity analysis: - Fresh state: Elite athletes can perform 1 rep every 1.5-2 seconds - Round 1-2: 15-20 reps per round (fresh) - Round 3-4: 13-17 reps per round (slight fatigue, 1.1x multiplier) - Round 5-6: 11-15 reps per round (moderate fatigue, 1.2x multiplier) - Round 7-8: 9-13 reps per round (significant fatigue, 1.3x multiplier) - Round 9-10: 7-11 reps per round (heavy fatigue, 1.5x multiplier) The 30-second rest periods provide partial recovery but won't fully restore pressing capacity due to cumulative fatigue from both the back squats and previous pressing rounds. Elite (L10): ~280 total reps - maintaining high output throughout with minimal degradation Advanced (L7-L9): 220-260 reps - good pacing with moderate fatigue management Intermediate (L4-L6): 160-200 reps - noticeable fatigue in later rounds Beginner (L1-L3): 120-160 reps - significant breakdown after round 5-6 The progressive back squat loading (50%-70%+ of 1RM) will create additional systemic fatigue that impacts pressing performance, especially in later rounds. This is factored into the declining rep counts per round. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

Both Back Squat and Floor Press are external load barbell movements, making this a pure weightlifting workout with no gymnastics or monostructural elements.