Workout Description

Why This Workout Is Medium

While 70% back squats are moderately heavy, the 40-second work cap prevents excessive volume accumulation. The 20-second rest between movements allows partial recovery. Seated DB presses are relatively light and less demanding than standing variations. The 8-round format creates some fatigue, but the built-in rest periods and manageable loading keep this accessible to average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Back squats at 70% 1RM represent significant loading that challenges maximal strength capacity, particularly with accumulated fatigue across rounds.
• Stamina (7/10): Repeated sets of back squats and overhead pressing will accumulate significant muscular fatigue, especially in legs and shoulders over eight rounds.
• Endurance (4/10): Eight rounds with short work periods and rest intervals creates moderate cardiovascular demand, but rest periods prevent pure aerobic stress.
• Flexibility (4/10): Back squats require good ankle and hip mobility, while seated piked DB press demands adequate shoulder and thoracic spine flexibility.
• Speed (3/10): Fixed work and rest intervals with heavy loading limit movement speed; focus is on controlled execution rather than rapid cycling.
• Power (2/10): Heavy back squats and seated pressing are primarily strength-focused movements with minimal explosive or ballistic components throughout the workout.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 8 rounds alternating between back squats at 70% 1RM (40 seconds) and seated piked DB press AMRAP (40 seconds), with 20-second rests between exercises. Since it's scored as 'Reps', I'm calculating total repetitions across all AMRAP segments. Movement Analysis: - Back Squats @ 70%: These are strength-focused, not counted toward reps - Seated Piked DB Press @ 50/35: This is the rep-generating movement during 40-second AMRAP windows Per-Round AMRAP Calculation: - Fresh state: Seated DB press takes ~2-3 seconds per rep - Round 1-2: 40 seconds ÷ 2.5 sec = ~16 reps per round - Round 3-4: Fatigue multiplier 1.1x = ~14 reps per round - Round 5-6: Fatigue multiplier 1.2x = ~13 reps per round - Round 7-8: Fatigue multiplier 1.3x = ~12 reps per round Total Rep Calculation: - Elite (L10): (16+16+14+14+13+13+12+12) = ~110 base + shoulder endurance bonus = ~140 reps - Advanced (L8): ~120 reps - Intermediate (L5): ~100 reps - Novice (L2): ~70 reps - Beginner (L1): ~60 reps The workout structure with alternating strength and AMRAP creates unique fatigue patterns. The back squats will tax the legs and core, affecting stability during overhead pressing. The 20-second rests provide minimal recovery between high-intensity segments. No direct anchor match exists, but this follows similar patterns to Fight Gone Bad (3 rounds, multiple AMRAP stations). However, this workout has more rounds (8 vs 3) with shorter windows (40 sec vs 60 sec), creating a different stimulus focused on muscular endurance rather than power output. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

Both Back Squat and Dumbbell Shoulder Press are external load movements using barbells and dumbbells respectively, making this 100% Weightlifting with no Gymnastics or Monostructural components.