Workout Description

Why This Workout Is Medium

This is a single-set max effort test with moderate weight dumbbells. While the 50/35lb load is challenging for shoulder press, athletes can rest between reps within their set and choose their own pacing strategy. No pre-fatigue or time pressure exists. Most average CrossFitters can handle this weight for 8-15 reps, making it a solid strength test without being overwhelming.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High muscular endurance demand for shoulders and stabilizers to achieve maximum reps in a single unbroken set.
• Strength (6/10): Moderate strength requirement with 50/35lb dumbbells demanding significant overhead pressing strength, especially as reps accumulate.
• Flexibility (3/10): Requires adequate shoulder mobility and thoracic extension for proper overhead positioning throughout the max rep set.
• Power (2/10): Minimal power component as the focus is grinding out maximum reps rather than explosive movement.
• Endurance (1/10): Minimal cardiovascular demand as this is a max rep set with full recovery between attempts, not continuous work.
• Speed (1/10): No speed requirement as athletes can take time between reps within their single set to maximize total count.

Movements

• Dumbbell Shoulder Press

Benchmark Notes

This is a max rep set workout with dumbbell shoulder press at 50/35 lbs, scored as the single best unbroken set (not total reps). I analyzed this as a pure strength-endurance test similar to max rep pull-ups or push-ups. For DB shoulder press at this weight: Elite athletes (L10) can typically achieve 40-45+ reps in a single unbroken set due to superior shoulder endurance and efficient movement patterns. Advanced athletes (L8-L9) hit 32-40 reps before muscular failure. Intermediate athletes (L5-L6) typically reach 20-28 reps as shoulder fatigue accumulates. Beginners (L1-L3) may only manage 8-16 reps due to limited shoulder strength and endurance at this load. The 50lb dumbbell represents a moderate load for males - heavy enough to cause failure in the 20-50 rep range for most athletes, but light enough that technique breakdown rather than pure strength typically determines the stopping point. No anchor workout directly matches this format, but it follows similar patterns to max rep bodyweight movements where elite performers achieve 2-3x the reps of beginners. Recap: L10 target ~40+ reps, L5 target ~24 reps, L1 target ~8 reps.

Modality Profile

Dumbbell Shoulder Press is a single weightlifting movement using external load (dumbbells), making it 100% Weightlifting modality.