Workout Description

Why This Workout Is Medium

While the piked DB shoulder press is a challenging movement requiring shoulder stability and strength, the 1-minute AMRAP format with 3+ minutes rest between rounds allows for significant recovery. The 50/35lb load is moderate for most CrossFitters, and the short work intervals prevent excessive fatigue accumulation. The limiting factor will be shoulder endurance rather than systemic fatigue, making this manageable for the average athlete.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Sustained overhead pressing for one-minute intervals will heavily tax shoulder and tricep muscular endurance across multiple rounds.
• Endurance (7/10): Four minutes of continuous work with minimal rest challenges cardiovascular system and aerobic capacity throughout the workout duration.
• Flexibility (7/10): Piked position demands substantial hamstring flexibility and shoulder mobility to maintain proper positioning throughout pressing movement.
• Strength (6/10): Moderate dumbbell loads require significant strength, especially in compromised piked position which increases difficulty of overhead press.
• Speed (6/10): AMRAP format encourages quick cycling of reps while maintaining form, with transitions between rounds affecting total volume.
• Power (3/10): Some explosive component in pressing movement, but primary focus is sustained output rather than maximum power generation.

Movements

• Dumbbell Shoulder Press

Benchmark Notes

This workout is 4 rounds of 1-minute AMRAP piked dumbbell shoulder press at 50/35 lbs, scored by total reps completed across all 4 minutes. I'll analyze this as a shoulder-dominant strength endurance workout. Movement Analysis: - Piked DB shoulder press is a challenging overhead movement requiring core stability and shoulder strength - At 50 lbs per dumbbell (100 lbs total), this is moderate-heavy loading for most athletes - Pike position adds core demand and changes leverage compared to standing press - Fresh state estimate: 2-3 seconds per rep for quality reps Round-by-Round Breakdown: Round 1 (0-1 min): Athletes start fresh, can maintain steady pace - Elite: 20-22 reps (2.7-3 sec/rep) - Average: 12-15 reps (4-5 sec/rep) - Novice: 6-8 reps (7-10 sec/rep with longer rests) Round 2 (1-2 min): Shoulders begin to fatigue, pace slows 10-15% - Elite: 18-20 reps - Average: 10-13 reps - Novice: 5-7 reps Round 3 (2-3 min): Significant shoulder fatigue, more rest needed, 20-25% slower - Elite: 16-18 reps - Average: 8-11 reps - Novice: 4-6 reps Round 4 (3-4 min): Maximum fatigue, frequent breaks, 30-40% slower than round 1 - Elite: 14-16 reps - Average: 6-9 reps - Novice: 3-5 reps Total Rep Projections: - Elite (L9-L10): 68-76 total reps - Advanced (L7-L8): 50-60 total reps - Average (L5-L6): 36-48 total reps - Novice (L2-L3): 18-26 total reps - Beginner (L1): 12-18 total reps No direct anchor matches this format, but I can reference overhead pressing benchmarks and AMRAP patterns. The 50 lb dumbbells represent significant loading for a 4-minute shoulder endurance test. Final Targets: - L10: 200+ reps (elite shoulder endurance) - L5: 120 reps (average CrossFitter) - L1: 40 reps (beginner with frequent breaks)

Modality Profile

Dumbbell Shoulder Press is a single weightlifting movement using external load (dumbbells), making it 100% Weightlifting modality.