Workout Description

Why This Workout Is Medium

The tempo Bulgarian split squats with 5-second eccentric are challenging but manageable in isolation. The 60-second AMRAP of DB shoulder presses creates moderate fatigue accumulation, but the 10-second rest periods provide minimal recovery. While the movements don't directly interfere with each other, the continuous work-to-rest ratio across 4 rounds will create significant metabolic demand. Most average CrossFitters can complete as prescribed but will feel substantial fatigue by the final rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High muscular endurance demand from tempo Bulgarian split squats and AMRAP shoulder presses testing sustained muscle output.
• Strength (6/10): Moderate strength requirement from tempo squats and overhead pressing with dumbbells, emphasizing controlled strength development.
• Flexibility (6/10): Bulgarian split squats require significant hip flexor mobility and ankle flexibility, while overhead pressing demands shoulder mobility.
• Endurance (3/10): Limited cardiovascular demand due to short 60-second work intervals with adequate rest periods between rounds.
• Speed (3/10): Limited speed demand with only 10-second transitions and tempo-controlled movements preventing rapid cycling.
• Power (2/10): Minimal explosive movement; tempo work and controlled pressing emphasize strength endurance over power production.

Movements

• Dumbbell Shoulder Press
• Bulgarian Split Squat

Scaling Options

Reduce DB weight to 35/25 or 25/15 lbs for shoulder press. For Bulgarian split squats, eliminate tempo (just controlled reps) or use bodyweight only. Consider reducing to 3 rounds instead of 4. Substitute regular split squats or reverse lunges if balance is an issue. Allow 15-20 seconds rest instead of 10 if needed to maintain movement quality.

Scaling Explanation

Scale if you can't maintain tempo on Bulgarian split squats for at least 3 reps per leg, or if shoulder press form breaks down significantly after first round. The goal is to maintain challenging but sustainable intensity across all 4 rounds. Scale weight if you can't achieve at least 6-8 shoulder press reps in the first round. Prioritize movement quality and consistent effort over hitting prescribed weights.

Intended Stimulus

High-intensity interval training targeting muscular endurance and strength endurance. The 60-second work windows with minimal rest (10 seconds) create a glycolytic demand while the tempo Bulgarian split squats build unilateral strength and stability. The DB shoulder press challenges overhead pressing endurance under fatigue. Primary focus is maintaining movement quality under time pressure and metabolic stress.

Coach Insight

For tempo Bulgarian split squats, use 5-second eccentric, 3-second pause, explosive concentric - prioritize depth and control over speed. Aim for 3-4 reps per leg. For DB shoulder press AMRAP, start with a sustainable pace (8-10 reps first round) and expect rep counts to drop each round. Keep core tight and avoid using legs. Rest position is holding DBs at shoulders. Transition quickly between movements but set up properly for each exercise.

Benchmark Notes

This workout is scored by total reps of DB Piked Shoulder Press across 4 rounds of 60-second AMRAP windows. Round 1: Athletes can maintain 8-12 reps/min pace (fresh state, 5-7 sec per rep including reset). Round 2: Fatigue begins - 7-10 reps (shoulders accumulating stress, 6-8 sec per rep). Round 3: Significant shoulder fatigue - 6-8 reps (7-10 sec per rep with more rest needed). Round 4: Heavy fatigue - 4-7 reps (8-12 sec per rep, frequent breaks). The Bulgarian split squats create leg fatigue but don't directly impact shoulder pressing. Total expected range: L1 (beginner): 25 reps total, L5 (average): 100 reps total, L10 (elite): 165+ reps total. The 9 thresholds divide these ranges proportionally.

Modality Profile

Two movements: Bulgarian Split Squat (bodyweight gymnastics movement) and Dumbbell Piked Shoulder Press (external load weightlifting movement). Equal 50/50 split between Gymnastics and Weightlifting.