Workout Description

Why This Workout Is Medium

While 70% back squats are moderately heavy, the 30-second cap limits volume significantly (likely 3-5 reps max). The 1:1 work-to-rest ratio provides adequate recovery between efforts. Seated DB presses are light-moderate load with built-in rest. The alternating movement pattern prevents interference - legs recover during upper body work. Total workout time around 16 minutes with structured rest makes this manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Back squats at 70% 1RM represent significant loading that challenges maximal strength capacity, even in shorter time domains.
• Stamina (7/10): Thirty-second AMRAPs of seated DB press will heavily tax shoulder and tricep muscular endurance, especially accumulating over eight rounds.
• Endurance (4/10): Eight rounds with rest periods creates moderate cardiovascular demand, but the work-to-rest ratio allows for some recovery between efforts.
• Flexibility (3/10): Back squats require good ankle, hip, and thoracic mobility; seated piked press demands overhead shoulder flexibility and positioning.
• Speed (3/10): AMRAP format encourages quick cycling of DB press, but overall workout allows rest periods that reduce speed demands.
• Power (2/10): Both movements are primarily strength-focused with controlled tempos rather than explosive, power-driven efforts.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 8 rounds alternating between back squats at 70% 1RM (30 seconds work) and seated piked DB press at 50/35 lbs (30 seconds AMRAP), with 30 seconds rest between each exercise. Since it's scored by total reps, I need to calculate the combined rep output across all 16 work intervals (8 back squat + 8 DB press). For back squats at 70% 1RM in 30-second intervals: Elite athletes can typically perform 6-8 reps per interval when fresh, degrading to 4-6 reps in later rounds due to fatigue. Average athletes start at 4-5 reps and degrade to 2-3 reps. Beginners manage 2-3 reps initially, dropping to 1-2 reps. For seated piked DB press at moderate weight (50/35): Elite athletes can sustain 8-12 reps per 30-second interval early, dropping to 6-8 later. Average athletes manage 5-7 reps initially, degrading to 3-5. Beginners start at 3-4 reps, dropping to 2-3. Applying fatigue multipliers across 8 rounds: Rounds 1-2 at baseline, rounds 3-4 at 1.1x difficulty, rounds 5-6 at 1.2x, rounds 7-8 at 1.4x. The 30-second rest periods provide partial recovery but insufficient for full restoration. Elite total calculation: Back squats (7+7+6+6+5+5+4+4=44) + DB press (10+10+9+8+7+7+6+6=63) = 107 total reps, placing L9 around 176 reps. Average athletes: Back squats (4+4+4+3+3+3+2+2=25) + DB press (6+6+5+5+4+4+3+3=36) = 61 total reps, placing L5 around 112 reps. Beginners: Back squats (2+2+2+1+1+1+1+1=11) + DB press (3+3+3+2+2+2+2+2=19) = 30 total reps, placing L1 around 48 reps. No direct anchor matches this format, but the rep ranges align with moderate-intensity interval training patterns. Final targets: L10: ~192 reps, L5: 112 reps, L1: 48 reps.

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.