Workout Description

Why This Workout Is Medium

The tempo back squats at 50% 1RM are manageable with built-in rest, making them more about control than strength. The alternating DB shoulder press at 8-12 RM weight prevents true muscular failure in 30 seconds. The 1:1 work-to-rest ratio allows adequate recovery between movements. While 6 rounds creates some fatigue accumulation, the moderate loads and structured rest make this challenging but accessible for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Back squats at 50% 1RM and shoulder presses at 8-12RM loads create significant strength demands across major movement patterns.
• Stamina (6/10): Tempo squats and max rep shoulder presses test muscular endurance, especially with limited rest between upper body efforts.
• Flexibility (4/10): Tempo back squats require good hip and ankle mobility, while overhead pressing demands adequate shoulder and thoracic spine mobility.
• Endurance (3/10): Short 30-second work intervals with equal rest limit cardiovascular demand, though 6 rounds provide moderate aerobic challenge.
• Speed (2/10): Work-rest intervals are fixed with built-in recovery, eliminating need for fast transitions or rapid movement cycling.
• Power (1/10): Controlled tempo squats and steady shoulder presses minimize explosive movement requirements, focusing on strength endurance instead.

Movements

• Back Squat
• Dumbbell Shoulder Press

Scaling Options

Reduce squat load to 40% 1-RM if tempo cannot be maintained. Substitute goblet squats with same tempo if back position is compromised. For shoulder press, reduce DB weight by 5-10 lbs or use single-arm variation. Consider reducing to 4-5 rounds if movement quality deteriorates significantly. Extend rest to 45 seconds if needed to maintain intensity.

Scaling Explanation

Scale squat weight if athlete cannot maintain 6-2-x tempo or depth suffers. Scale DB weight if getting fewer than 4 reps per round after round 2. Priority is movement quality over load - the time constraints provide adequate intensity. Target is completing all 6 rounds with consistent effort, not maximum load lifted.

Intended Stimulus

Moderate time domain strength-endurance hybrid targeting both phosphagen and glycolytic systems. Primary challenge is muscular endurance under time constraints while maintaining movement quality. The tempo squats develop eccentric strength and control, while the shoulder press tests upper body power endurance across 6 rounds of work-rest intervals.

Coach Insight

For tempo squats: Focus on controlled 6-second descent, 2-second pause at bottom, explosive drive up. Choose weight that allows perfect tempo - ego lifting will ruin the stimulus. For shoulder press: Start conservative with 8-10 reps in early rounds, expect significant drop-off by rounds 4-6. Alternate arms each rep for equal work distribution. Use the 30-second rest to shake out legs and prep shoulders. Most athletes will hit 6-8 reps early rounds, 3-5 reps in later rounds.

Benchmark Notes

This workout consists of 6 rounds of alternating tempo back squats and max rep DB shoulder press. Since it's scored as 'Reps', only the DB shoulder press repetitions count toward the score (tempo back squats are prescribed at 4 reps per round). Analysis: Round 1-2 (fresh): 8-10 reps per 30-second cap with 8-12 RM load. Round 3-4 (10% fatigue): 7-9 reps per cap as shoulders begin to fatigue. Round 5-6 (20% fatigue): 6-8 reps per cap with significant shoulder fatigue from accumulated volume. Total calculation: Elite athletes (L10): 54+ reps (9 per round average), L9: 48 reps (8 per round), L8: 42 reps, L7: 36 reps, L6: 30 reps, L5: 24 reps (median - 4 per round), L4: 20 reps, L3: 16 reps, L2: 12 reps, L1: 8 reps. The 30-second rest between movements allows partial recovery but shoulder endurance becomes the limiting factor as rounds progress.

Modality Profile

Both movements (Back Squat and Dumbbell Shoulder Press) are weightlifting exercises involving external load, resulting in 100% weightlifting modality.