Workout Description

Why This Workout Is Hard

The behind neck shoulder press at 105/70 is heavy for most athletes, especially under fatigue. The 30-second AMRAP format creates time pressure while the short 20-second rests prevent full recovery. Bulgarian split squats with 50/35 DBs add significant unilateral leg fatigue. The combination of heavy overhead pressing with minimal rest, plus demanding single-leg work, creates substantial cumulative fatigue that will challenge most CrossFitters significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated high-rep efforts in shoulders and legs with short rest periods heavily taxes muscular endurance and sustained output capacity.
• Endurance (7/10): Five rounds of 30-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Behind neck press demands exceptional shoulder mobility and thoracic spine flexibility, while Bulgarian split squats require hip and ankle mobility.
• Strength (6/10): Moderate to heavy loads (105/70 barbell, 50/35 DBs) require significant strength while fatigued from previous rounds and efforts.
• Speed (6/10): AMRAP format rewards fast transitions and quick rep cycling, with only 20-second rest periods demanding efficient movement patterns.
• Power (3/10): Limited explosive demand as movements are more strength-endurance focused, though some power needed for rep cycling under fatigue.

Movements

• Behind Neck Shoulder Press
• Dumbbell Bulgarian Split Squat

Benchmark Notes

This workout is a 5-round AMRAP format with alternating behind neck shoulder press (105/70) and DB Bulgarian split squats (50/35 per hand). Each movement gets 30 seconds of work with 20 seconds rest between movements. Total work time is 10 minutes (5 rounds × 4 movements × 30 seconds). Since this is scored as 'Reps', I'm calculating total repetitions across all movements and rounds. Movement analysis: - Behind Neck Shoulder Press (105/70): This is a challenging overhead movement at moderate-heavy load. Fresh pace would be 1 rep every 2-3 seconds, so 10-15 reps per 30-second window when fresh. - DB Bulgarian Split Squats (50/35 per hand, so 100/70 total): Single-leg movement requiring balance and strength. Fresh pace would be 1 rep every 2-2.5 seconds, so 12-15 reps per 30-second window when fresh. Fatigue progression across 5 rounds: - Round 1: Full capacity (100%) - Round 2: 95% capacity (slight fatigue) - Round 3: 90% capacity (moderate fatigue) - Round 4: 85% capacity (significant fatigue) - Round 5: 80% capacity (heavy fatigue) Calculating per movement per round for elite (L9-L10): - Round 1: Press 15 reps, Split squat L 15 reps, Press 15 reps, Split squat R 15 reps = 60 total - Round 2: Press 14 reps, Split squat L 14 reps, Press 14 reps, Split squat R 14 reps = 56 total - Round 3: Press 13 reps, Split squat L 13 reps, Press 13 reps, Split squat R 13 reps = 52 total - Round 4: Press 12 reps, Split squat L 12 reps, Press 12 reps, Split squat R 12 reps = 48 total - Round 5: Press 11 reps, Split squat L 11 reps, Press 11 reps, Split squat R 11 reps = 44 total Elite total: ~260-280 reps For median athletes (L5), expect about 70% of elite performance due to lower strength and conditioning: ~180-200 reps For beginners (L1-L2), expect about 45% of elite performance due to technique limitations and strength deficits: ~120-140 reps This workout doesn't match any specific benchmark anchor, but the high-rep, time-capped format is similar to Fight Gone Bad in structure. The combination of overhead pressing and single-leg work creates significant fatigue accumulation. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

Both Behind Neck Shoulder Press and Dumbbell Bulgarian Split Squat are weighted movements using external load, making this 100% Weightlifting