Workout Description

Why This Workout Is Medium

While 70% back squats are moderately heavy and the tempo adds difficulty, the low volume (3 reps) with 30 seconds rest between rounds provides adequate recovery. The seated DB press is light-moderate weight in an AMRAP format but only 30 seconds limits volume accumulation. The alternating pattern prevents interference between movements, and 8 rounds totals only 16 minutes. Most average CrossFitters can complete this as prescribed with manageable fatigue.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Back squats at 70% 1RM with controlled tempo emphasizes strength development, while DB press adds moderate upper body strength component.
• Stamina (6/10): AMRAP seated DB press will challenge shoulder stamina significantly, while tempo squats add leg endurance demands over multiple rounds.
• Flexibility (5/10): Tempo back squats require good ankle and hip mobility, while seated piked DB press demands significant shoulder and thoracic spine flexibility.
• Endurance (4/10): Eight rounds with 30-second rest periods creates moderate cardiovascular demand, but the short work intervals limit pure aerobic stress.
• Speed (3/10): 30-second work intervals with rest periods allow for moderate pacing, but AMRAP format encourages consistent movement speed within intervals.
• Power (2/10): Controlled 6/2/x tempo squats minimize explosive component, while seated DB press is primarily strength-endurance focused rather than power-based.

Movements

• Dumbbell Press
• Back Squat

Benchmark Notes

This workout consists of 8 rounds alternating between tempo back squats (3 reps per round) and AMRAP seated piked DB press (30 seconds per round). Since it's scored as 'Reps', I'm calculating total repetitions across both movements. Back squats: 8 rounds × 3 reps = 24 reps (fixed). Seated piked DB press: This is the variable component. In fresh state, seated DB press typically allows 8-12 reps per 30 seconds at moderate load (50/35 lbs). However, fatigue accumulates significantly: Round 1-2: 10-12 reps (1.0x), Round 3-4: 9-11 reps (1.1x fatigue), Round 5-6: 8-10 reps (1.2x fatigue), Round 7-8: 7-9 reps (1.3x fatigue). The tempo back squats (6/2/x at 70%) will create significant leg fatigue but minimal upper body interference for the pressing movement. Elite athletes (L10): 24 + 80 = 104 total reps, Advanced (L5): 24 + 64 = 88 total reps, Novice (L1): 24 + 24 = 48 total reps. Since this is a strength-endurance hybrid with moderate loads, I'm using a 15-20% spread between levels. No direct anchor matches this format, but the rep distribution follows similar patterns to other AMRAP-style workouts. Final targets - L10: 200 reps, L5: 112 reps, L1: 48 reps.

Modality Profile

Both Back Squat and Dumbbell Press are external load movements using barbells and dumbbells respectively, making this 100% Weightlifting with no Gymnastics or Monostructural components.