Workout Description

Why This Workout Is Hard

Back squats at 85% are heavy loads that typically require 2-3+ minutes rest between sets, but this format only allows 60 seconds recovery. The 30-second AMRAP format forces athletes to perform multiple heavy reps under time pressure with inadequate rest. While the seated DB press provides some recovery for legs, the cumulative fatigue from repeated heavy squatting with insufficient recovery creates significant difficulty that most will need to scale.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Back squats at 85% 1RM demand high force production, while heavy dumbbell presses also require significant strength output.
• Stamina (6/10): AMRAP format over 30 seconds tests muscular endurance in both squat and pressing patterns, though rest periods allow partial recovery.
• Flexibility (4/10): Back squats require good ankle and hip mobility, while seated piked position demands shoulder and thoracic spine flexibility.
• Speed (4/10): AMRAP format encourages quick transitions and rep cycling within 30-second windows, but heavy loads limit overall speed.
• Endurance (3/10): Short 30-second work intervals with 60-second rest provide some cardiovascular demand but allow significant recovery between efforts.
• Power (2/10): Heavy loads at 85% limit explosive movement; focus is on grinding through reps rather than speed or power.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 4 rounds alternating between 30-second AMRAPs of Back Squat at 85% 1RM and Seated Piked DB Press (50/35 lb), with 60-second rest periods between exercises. Since it's scored as 'Reps', I'm calculating total repetitions across both movements. Movement Analysis: - Back Squat at 85% 1RM: This is very heavy loading (85% is near-maximal). Athletes will likely manage singles or doubles with significant rest between reps. Estimate 1-3 reps per 30-second window depending on skill level. - Seated Piked DB Press (50/35): Moderate loading shoulder press. Athletes can maintain better pace here, estimating 3-8 reps per 30-second window. Round-by-Round Breakdown: Round 1 (Fresh): Back Squat 2-3 reps, DB Press 6-8 reps = 8-11 total Round 2 (Light fatigue): Back Squat 2-3 reps, DB Press 5-7 reps = 7-10 total Round 3 (Moderate fatigue): Back Squat 1-2 reps, DB Press 4-6 reps = 5-8 total Round 4 (Heavy fatigue): Back Squat 1-2 reps, DB Press 3-5 reps = 4-7 total Total Rep Ranges: - Elite (L10): 11+10+8+7 = 36 reps - Advanced (L8): 10+9+7+6 = 32 reps - Intermediate (L5): 9+8+6+5 = 28 reps - Novice (L2): 8+7+5+4 = 24 reps The 85% back squat loading is the primary limiting factor. Even elite athletes will struggle to maintain high rep counts at this intensity with only 60 seconds rest. The workout favors strength over conditioning. Final targets: L10: ~36 reps, L5: ~28 reps, L1: ~20 reps. Adjusted levels array to reflect 9 threshold values between these ranges.

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.