Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy loading (95/65) with unilateral movements requiring significant stability and balance. The behind-neck press is technically demanding and potentially dangerous under fatigue. Bulgarian split squats are metabolically brutal, especially back-racked, and switching legs creates no recovery. The 14-minute continuous format with no built-in rest means fatigue accumulation will severely compromise form and performance on these challenging movement patterns.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume unilateral work with moderate weight will heavily tax muscular endurance in shoulders, legs, and core stabilizers over time.
• Endurance (7/10): A 14-minute AMRAP with continuous movement and moderate loading creates significant cardiovascular demand, requiring sustained aerobic output throughout.
• Flexibility (7/10): Behind-neck press requires excellent shoulder mobility, while Bulgarian split squats demand hip flexor flexibility and ankle mobility.
• Strength (6/10): 95/65 lb loads provide moderate strength demand, especially for behind-neck press and single-leg movements requiring significant force production.
• Speed (4/10): AMRAP format encourages steady pacing, but unilateral movements and setup transitions naturally limit cycling speed potential.
• Power (2/10): Primarily strength-endurance focused with controlled movements; minimal explosive or ballistic components throughout the workout.

Movements

• Behind Neck Shoulder Press
• Bulgarian Split Squat

Benchmark Notes

This is a 14-minute AMRAP with three movements: Behind Neck Shoulder Press (95/65), Left Leg Back Racked Bulgarian Split Squat (95/65), and Right Leg Back Racked Bulgarian Split Squat (95/65). Since it's scored as 'Reps', athletes accumulate total repetitions across all three movements. Movement Analysis: - Behind Neck Shoulder Press at 95/65: This is a challenging overhead movement requiring significant shoulder mobility and strength. Fresh state: 3-4 seconds per rep for most athletes. - Bulgarian Split Squats (each leg): These are unilateral leg movements that become very taxing. Fresh state: 2-3 seconds per rep per leg. Fatigue and Pacing Strategy: This workout will likely be performed in a circuit fashion, rotating between the three movements. The behind neck position is particularly demanding and will limit overall pace. Athletes will need to manage shoulder fatigue while maintaining form. Minutes 1-5: Athletes can maintain closer to fresh pace with minimal rest Minutes 6-10: Fatigue sets in, expect 20-30% slower pace with more frequent breaks Minutes 11-14: Significant fatigue, 40-50% slower pace with longer rest periods Estimated rep rates: - Elite athletes (L9-L10): 20-25 reps/minute average across 14 minutes - Advanced athletes (L6-L8): 15-20 reps/minute average - Intermediate athletes (L3-L5): 10-15 reps/minute average - Beginners (L1-L2): 6-10 reps/minute average The behind neck shoulder press will be the limiting factor for most athletes due to mobility and strength requirements. Bulgarian split squats will cause significant leg fatigue that compounds throughout the workout. Final targets: L10: ~300 reps, L5: ~180 reps, L1: ~60 reps

Modality Profile

Behind Neck Shoulder Press is a weightlifting movement with external load (50%), Bulgarian Split Squat is a bodyweight gymnastics movement (50%). No monostructural cardio movements present.