Workout Description

Why This Workout Is Hard

The tempo front squats create extreme time under tension (20+ seconds per rep) with moderate-heavy weight, demanding exceptional quad strength and mental fortitude. Taking the barbell from ground adds setup fatigue. While the AMRAP minutes provide active recovery, the eccentric/pause combination will accumulate significant muscular fatigue across 12 total reps. Most athletes will struggle with the tempo demands or need to scale the weight substantially.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demand from tempo front squats, AMRAP air squats, and sustained upper body work across four rounds.
• Strength (7/10): Significant strength requirement from 135/95lb front squats with controlled tempo, plus overhead pressing and bodyweight pushing movements.
• Flexibility (6/10): Front squat depth, overhead mobility for shoulder press, and full range push-ups require good mobility throughout multiple joints.
• Endurance (4/10): Moderate cardiovascular demand from continuous work across multiple rounds, but rest periods between movements limit pure aerobic stress.
• Speed (3/10): Limited speed component as tempo squats are controlled, though AMRAP sections reward efficient movement cycling and transitions.
• Power (2/10): Minimal explosive demand due to controlled tempo front squats and sustained AMRAP format rather than explosive movements.

Movements

• Front Squat
• Air Squat
• Dumbbell Shoulder Press
• Push-Up

Benchmark Notes

This workout is scored by total reps across three 1-minute AMRAP segments (Air Squats, DB Shoulder Press, Push-Ups) over 4 rounds, totaling 12 minutes of work. The front squat tempo work (20 seconds per rep) serves as active recovery between AMRAP segments and doesn't contribute to the score. Movement analysis per minute: - Air Squats: Elite 35-40 reps/min, Average 25-30 reps/min, Novice 15-20 reps/min - DB Shoulder Press (50/35): Elite 25-30 reps/min, Average 18-22 reps/min, Novice 12-15 reps/min - Push-Ups: Elite 30-35 reps/min, Average 20-25 reps/min, Novice 12-18 reps/min Fatigue considerations across 4 rounds: - Round 1: 1.0x baseline pace - Round 2: 0.95x (slight fatigue) - Round 3: 0.90x (moderate fatigue) - Round 4: 0.85x (significant fatigue) Calculated totals per level: - L10 (Elite): ~105 reps per round × 4 rounds = 420 reps - L5 (Average): ~75 reps per round × 4 rounds = 300 reps - L1 (Novice): ~45 reps per round × 4 rounds = 180 reps This follows similar patterns to Fight Gone Bad (3 rounds, 5 stations, 1 min each) which has L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. Our workout has 4 rounds of 3 stations (12 total minutes vs FGB's 15), so proportionally scaling down gives us the calculated ranges. Final targets: L10: 420 reps, L5: 300 reps, L1: 180 reps

Modality Profile

4 movements total: Air Squat and Push-Up are bodyweight gymnastics movements (2), Front Squat and Dumbbell Shoulder Press are external load weightlifting movements (2). Split evenly between Gymnastics and Weightlifting with no monostructural cardio.