Workout Description

Why This Workout Is Hard

The 1:1 work-to-rest (8 minutes work in 16 minutes) tempers the cardio demand, but the context is strength-endurance heavy: repeated 30-second sets of back squats at ~70% (≈4–6 reps/set) accumulate ~30–40+ heavy reps, while the seated piked DB press at 50/35 is strict and shoulder-limited across eight intervals. Minimal movement interference, yet cumulative leg/core/shoulder fatigue means many average athletes will need to scale loads—hence Hard, not Very Hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated submaximal sets at 70% squats and moderate-to-heavy dumbbell presses accumulate meaningful volume across eight rounds. Local leg and shoulder stamina are taxed to maintain rep quality under short windows and recurring fatigue.
• Strength (7/10): Back squats at 70% for multiple sets prioritize strength under fatigue, though not maximal. Pressing with 50/35 dumbbells adds upper-body strength demand. Short intervals constrain load expression but still bias force production.
• Flexibility (5/10): Back squat depth needs adequate ankle, hip, and thoracic mobility. Seated piked pressing challenges hamstring length and shoulder flexion to maintain upright posture. Demands are noticeable but not extreme for most trained athletes.
• Speed (4/10): Thirty-second AMRAPs reward efficient cycling and minimal re-racking time, yet heavy loads restrict bar speed. Transitions are built-in with rests, so this tests quick rep cadence more than sprint-speed movement.
• Endurance (3/10): Thirty-second efforts with equal rest limit sustained aerobic stress. Heart rate spikes then recovers, emphasizing anaerobic intervals over continuous cardio. Total work time is eight minutes, so conditioning stimulus is secondary to local muscular demands.
• Power (2/10): Movements are controlled, not ballistic. Heavy squats and strict seated presses favor grinding strength with limited velocity. Brief windows may encourage quick setups, but explosive hip drive isn't a primary requirement.

Movements

• Dumbbell Press
• Back Squat

Scaling Options

- Load reductions: • Back Squat: 70% too heavy → 60%, 55%, or 50% 1RM; or choose a load you can move for 4–6 smooth reps in 30s at constant bar speed (RPE 7–8). Alternative: Front squat at 55–65% FS 1RM; goblet squat heavy kettlebell if no rack. • Press: From 50/35 lb DBs → 35/25, 30/20, 20/15, or single-DB strict press. Barbell seated strict press (45/35+) or tall-kneeling DB press if piked position is limiting. - Movement substitutions: • Squat: Safety-bar squat, box squat to a parallel target, or tempo 2-1-1 squats with lighter load for control. • Press: Seated on a box (more upright), neutral-grip DB press, single-arm press, or reduced ROM to pain-free depth. Avoid any leg drive—keep it strict. - Volume modifications: • Reduce to 6 or 4 rounds. • Shorten work to 20s with 40s rest while keeping same loads. • Cap per-interval reps (e.g., squats max 4; press max 8) to protect positions. - Time adjustments: • Maintain a 1:1–1:2 work:rest ratio to preserve the repeat-sprint feel. Keep total session 12–16 minutes. - Setup/safety: • Use spotter arms/safety pins set just below depth; clean walkout path; collars on; area clear for quick re-rack.

Scaling Explanation

- When to scale: • You cannot hit at least 3 crisp squats in the opening 30s with full depth and bar speed, or you experience knee cave/trunk collapse. • Press requires layback/leg kick, elbows flare excessively, or reps fall below 5 by round 3. • Rep counts drop >20% after round 2, or technique/ROM degrades. • Discomfort/pain in back/shoulders or inability to re-rack safely. - Why/what to prioritize: • Preserve the intended repeatable power output and strict movement quality. Choose loads that allow 1–2 reps in reserve each interval, consistent bar speed, and full ROM. Technique and positions come before load and total reps. - Targets to hit: • Consistent outputs across rounds (±1 rep). Total squats ~24–40; total presses ~48–96. Each work bout feels like RPE 8–9 without misses. If you can’t maintain these, reduce load, volume, or work duration to keep the stimulus.

Intended Stimulus

Short, repeatable sprints across a 16-minute session (8 rounds of 30s work with 30s rest after each movement). Energy system: phosphagen-dominant with anaerobic glycolytic support. Primary challenge: strength-endurance and positional quality—fast, crisp back squats under tension and strict shoulder pressing with high midline demand; mental focus on consistent outputs without failure.

Coach Insight

- Pacing: Aim for sustainable, repeatable efforts. Squats: 3–6 fast, high-quality reps per 30s; stop 1–2 reps shy of failure. Press: 6–12 strict reps; keep the last 2–3 seconds available rather than grinding. Keep your rep counts within ±1 each round. - Transitions: Pre-set rack height and walkout path. One to two steps back, re-rack immediately at the buzzer. Have DBs staged and ready. Sit down into the press position during the rest to start on time. - Back Squat cues: Big breath and brace before unrack; 2-step walkout; midfoot balance; knees track out; full depth; controlled down, aggressive up; exhale/reset at the top. Keep bar speed snappy—no grinders. Use safeties or a spotter. - Seated piked DB press cues: Sit tall with legs straight, ribs down, glutes and quads on; elbows slightly forward; forearms vertical; press up-and-back to stacked lockout (biceps by ears); control down; no layback/leg kick. - Common mistakes: Opening too hot; grinding slow squat reps; cutting depth; excessive forward lean or knee cave; leaning back or using hip pop on the press; long, sloppy transitions; big rep drop-offs after round 2. - Rep targets: Squat 4–5 per interval; Press 8–10 per interval. If needed, micro-break: squats as quick singles every 5–7s after first 2 reps; press as 2–3 reps, small breath, repeat. Keep 1–2 reps in reserve each interval.

Benchmark Notes

Workout parsing: 8 rounds alternating 30s AMRAP windows with 30s rest: (A) Back Squats @ 70% for 30s, rest 30s; (B) Seated Piked DB Press @ 50/35 for 30s, rest 30s. Score = total reps across all 16 work windows (8 BS + 8 DB). Transitions occur during rest, so no extra transition penalty inside work windows. Assumptions used for pacing math: - Back Squat @ 70%: moderate-heavy; cycle time fresh ~2.6 s/rep (advanced/elite) to ~3.0 s/rep (median). Unrack/rack/setup within each 30s window = ~3 s total. - Seated Piked DB Press (pair): fresh cycle time ~3.0 s/rep (advanced/elite) to ~3.5 s/rep (median). Pick-up/settle = ~2–3 s per 30s window (use 2 s elite, 3 s median). - Round-based fatigue multipliers applied to rep time: R1-2: 1.0x; R3-4: 1.1x; R5-6: 1.25x; R7-8: 1.4x. - Overhead interference for repeated DB pressing windows: additional factor on DB press only (on top of round fatigue): R1-2: 1.0x; R3-4: 1.1x; R5-6: 1.15x; R7-8: 1.2x. This models shoulders accumulating fatigue across rounds. - Set breaking: 30s windows favor continuous sets; any micro-rests are implicitly captured by the slower cycle times. - Transitions: occur during the 30s rest, so no added within-window transition penalties. Round-by-round rep estimates (advanced/elite reference): 1) Back Squat reps per window = (30 - 3) / (2.6 * fatigue). Fatigue per round = [1.0,1.0,1.1,1.1,1.25,1.25,1.4,1.4]. - R1-2: 27/2.6 = 10.38 each - R3-4: 27/(2.6*1.1)=27/2.86=9.44 each - R5-6: 27/(2.6*1.25)=27/3.25=8.31 each - R7-8: 27/(2.6*1.4)=27/3.64=7.42 each Total Back Squats ≈ 10.38*2 + 9.44*2 + 8.31*2 + 7.42*2 ≈ 71 reps 2) DB Press reps per window = (30 - 2) / (3.0 * totalMultiplier), with totalMultiplier = roundFatigue * overheadFatigue = [1.0,1.0,1.21,1.21,1.4375,1.4375,1.68,1.68]. - R1-2: 28/3.0 = 9.33 each - R3-4: 28/(3.0*1.21)=28/3.63=7.72 each - R5-6: 28/(3.0*1.4375)=28/4.3125=6.49 each - R7-8: 28/(3.0*1.68)=28/5.04=5.56 each Total DB Press ≈ 9.33*2 + 7.72*2 + 6.49*2 + 5.56*2 ≈ 58 reps Advanced/elite total estimate ≈ 71 + 58 = 129 reps (anchor for L9-L10). Median athlete reference (slower cycles and slightly longer DB setup): - Back Squat cycle time 3.0 s/rep, same 3 s setup: reps per window 27/(3.0*fatigue) with fatigue as above → R1-2: 9.00 each; R3-4: 27/3.45=7.83 each; R5-6: 27/3.9=6.92 each; R7-8: 27/4.35=6.21 each → Total ≈ 60 reps. - DB Press cycle time 3.5 s/rep, 3 s setup (27 s work), totalMultiplier = [1.0,1.0,1.265,1.265,1.495,1.495,1.74,1.74] → R1-2: 27/3.5=7.71 each; R3-4: 27/4.4275=6.10 each; R5-6: 27/5.2325=5.16 each; R7-8: 27/6.09=4.43 each → Total ≈ 47 reps. Median total ≈ 60 + 47 = 107 reps (anchor for L5). Benchmark construction: - Using a medium-duration rep-based piece, spreads between levels target ~10–20% across the field. Anchors: Median ≈ 107, Advanced/Elite ≈ 129. Novice/scaled estimates land ≈ 60–75 total reps. - Thresholds (levels array) divide the field into 10 tiers: [60, 74, 86, 96, 104, 110, 116, 122, 130]. Interpret as: L1 <60; L2 60–73; L3 74–85; L4 86–95; L5 96–103; L6 104–109; L7 110–115; L8 116–121; L9 122–129; L10 ≥130. Why these make sense: - They reflect per-window rep realities at 70% BS and heavy DB strict pressing with accumulating fatigue, including setup costs and no in-window transitions. - Median falls in L5-L6 band (≈107). Top 10–5% pushes 122–130+ via tight setup, faster squat cadence, and strong overhead capacity. Beginners land below ~74 due to conservative loads/cadence and overhead fatigue.

Modality Profile

Back Squat and Dumbbell Press are both external-load movements; no bodyweight or cyclical cardio elements.