4 ROUNDS:1 Minute AMPRAP: Piked DB Shoulder Press (50/35)
Movements
Dumbbell Shoulder Press
Benchmark Notes
This workout is 4 rounds of 1-minute AMRAP Piked DB Shoulder Press (50/35 lbs), totaling 4 minutes of work. Breaking down by round: Round 1 (fresh): Elite athletes can manage 8-10 reps/minute with 50lbs, recreational 4-6 reps. Round 2: Small fatigue sets in, 10% decrease in pace. Round 3: Shoulder fatigue compounds, 20% decrease from fresh. Round 4: Maximum fatigue, 30-40% decrease with frequent rest breaks. Piked position adds core stability demand, reducing rep speed compared to standing press. Fresh rep time: 4-6 seconds per rep for quality movement. With fatigue and rest breaks: Round 1: 10-15 reps, Round 2: 8-13 reps, Round 3: 7-11 reps, Round 4: 5-9 reps. Total range from 30 reps (novice) to 120+ reps (elite). Distribution accounts for shoulder endurance being a limiting factor.
4 ROUNDS:1 Minute AMPRAP: Piked DB Shoulder Press (50/35)
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This workout is 4 rounds of 1-minute AMRAP Piked DB Shoulder Press (50/35 lbs), totaling 4 minutes of work. Breaking down by round: Round 1 (fresh): Elite athletes can manage 8-10 reps/minute with 50lbs, recreational 4-6 reps. Round 2: Small fatigue sets in, 10% decrease in pace. Round 3: Shoulder fatigue compounds, 20% decrease from fresh. Round 4: Maximum fatigue, 30-40% decrease with frequent rest breaks. Piked position adds core stability demand, reducing rep speed compared to standing press. Fresh rep time: 4-6 seconds per rep for quality movement. With fatigue and rest breaks: Round 1: 10-15 reps, Round 2: 8-13 reps, Round 3: 7-11 reps, Round 4: 5-9 reps. Total range from 30 reps (novice) to 120+ reps (elite). Distribution accounts for shoulder endurance being a limiting factor.
