Workout Description

Why This Workout Is Hard

This workout combines heavy front squats (185/120) with extended time under tension (15 seconds total per rep) across 4 rounds, creating significant quad and core fatigue. The tempo work prevents any recovery between reps, while the accessory movements target already-fatigued muscle groups. The front squat loading is challenging for average athletes, and the cumulative volume with forced tempo creates substantial metabolic and muscular stress throughout the 20+ minute duration.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demands from extended time under tension in front squats, plus sustained AMRAP efforts in lunges, presses, and plank holds.
• Strength (7/10): Heavy front squats at 185/120 with controlled eccentrics and pauses create significant strength demands, especially when taken from ground each round.
• Flexibility (6/10): Front rack position, deep squat holds, elevated reverse lunges, and kneeling positions require good shoulder, ankle, and hip mobility throughout.
• Endurance (4/10): Moderate cardiovascular demand from 4 rounds with AMRAP segments, but significant rest periods during slow eccentric and pause phases limit aerobic stress.
• Speed (3/10): Slow tempo requirements in squats and deliberate movement patterns limit speed. Only AMRAP segments allow for faster cycling of movements.
• Power (2/10): Minimal explosive demands due to slow, controlled movements and isometric holds. Focus is on strength endurance rather than power output.

Movements

• Javelin Press
• Front Squat
• Reverse Lunge
• Plank Shoulder Tap
• Plank
• Front Rack Hold

Benchmark Notes

This is a complex strength-endurance workout scored by total reps across 4 rounds. Each round contains: 3 front squat variations (3 reps total), 1-minute AMRAP reverse lunges, two 30-second javelin presses, and 1-minute plank shoulder taps. Breaking down by movement: Front squats (185/120) with tempo work yield 3 reps per round × 4 rounds = 12 total reps. Front foot elevated reverse lunges in 1-minute AMRAP: elite athletes might achieve 25-30 reps when fresh, degrading to 20-25 in later rounds due to accumulated leg fatigue from front squats, averaging ~23 reps per round × 4 rounds = 92 reps. Javelin press (60/50) in 30-second windows: elite might achieve 12-15 reps per arm when fresh, degrading to 8-12 in later rounds due to shoulder fatigue, averaging ~10 reps per arm per round × 2 arms × 4 rounds = 80 reps. Shoulder taps in plank for 1-minute: elite might achieve 35-40 reps when fresh, degrading to 25-30 in later rounds due to core and shoulder fatigue, averaging ~30 reps per round × 4 rounds = 120 reps. Total elite estimate: 12 + 92 + 80 + 120 = 304 reps. However, this workout has significant cumulative fatigue as it progresses through 4 full rounds with minimal rest, and the combination of heavy front squats, unilateral leg work, overhead pressing, and core stability creates substantial interference patterns. Adjusting for this complex fatigue pattern and the demanding nature of the movements, I estimate L10 performance around 280 reps, scaling down through the levels. No direct anchor matches this format, but the complexity and duration suggest performance spread similar to longer CrossFit benchmarks. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps.

Modality Profile

6 movements total: 3 Gymnastics (Reverse Lunge, Plank, Plank Shoulder Tap) and 3 Weightlifting (Front Squat, Front Rack Hold, Javelin Press). No monostructural movements present.