Workout Description

Why This Workout Is Medium

This workout combines moderate loading (60% front squats) with manageable bodyweight movements, but the 10-round structure creates steady fatigue accumulation. The tempo squats limit volume while building tension, and the short AMRAPs prevent complete recovery but remain achievable. The 10-second rests provide minimal recovery, creating a sustained moderate challenge that most CrossFitters can complete as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume tempo squats and continuous shoulder pressing will exhaust local muscular endurance, especially with accumulating fatigue across rounds.
• Endurance (7/10): Ten rounds with minimal rest creates significant cardiovascular demand, though 30-second work periods prevent it from being pure aerobic stress.
• Strength (6/10): Tempo front squats at 60% and weighted shoulder press provide moderate strength demands while still allowing for volume work.
• Flexibility (5/10): Front squat position requires good ankle and thoracic mobility, while piked position demands significant shoulder and hip flexibility.
• Speed (4/10): Short work intervals with brief rest periods require efficient transitions, but tempo prescription limits movement speed significantly.
• Power (2/10): Tempo squats eliminate explosive component, and shoulder press AMRAP becomes more about endurance than explosive power output.

Movements

• Front Squat
• Dumbbell Shoulder Press

Scaling Options

Reduce front squat to 50% or bodyweight only. Use 35/20 lb dumbbells for shoulder press. Substitute goblet squats if front rack mobility is limited. Consider 8 rounds instead of 10 for newer athletes. Remove tempo component if movement quality deteriorates significantly.

Scaling Explanation

Scale if athlete cannot maintain proper front rack position or tempo integrity. Priority is movement quality over load - better to use lighter weight with perfect tempo than rush heavy reps. Athletes should complete at least 2-3 front squats per round and 8-12 shoulder presses in first few rounds to maintain stimulus.

Intended Stimulus

High-intensity interval training targeting both strength endurance and power output. The 30-second windows create glycolytic stress while the tempo front squats challenge time under tension and leg strength. The short rest periods prevent full recovery, creating cumulative fatigue across 10 rounds lasting approximately 13 minutes total.

Coach Insight

For tempo front squats, maintain strict 6-second eccentric, 2-second pause - don't rush the tempo for extra reps. Aim for 3-5 quality reps per round. On shoulder press, go unbroken for 15-20 seconds, then quick singles. Keep dumbbells at shoulder height during transitions. Front rack position will be challenged by fatigue - focus on keeping elbows high. Expect significant drop-off in reps after round 5-6.

Benchmark Notes

This workout has 10 rounds with 2 movements per round: 2 Tempo Front Squats and AMRAP Piked DB Shoulder Press for 30 seconds. For tempo front squats at 60% 1RM with 6-second eccentric + 2-second pause, each rep takes approximately 10-12 seconds including concentric. In 30 seconds, athletes can complete 2-3 reps per round, totaling 20-30 front squats across 10 rounds. For piked DB shoulder press AMRAP in 30 seconds, fresh state allows 12-15 reps/round. However, fatigue accumulates significantly: Rounds 1-3 maintain ~12-15 reps, Rounds 4-6 drop to 10-12 reps (shoulder fatigue from pressing + front squat position), Rounds 7-8 drop to 8-10 reps, Rounds 9-10 drop to 6-8 reps due to accumulated shoulder and core fatigue. Total shoulder press reps: Elite athletes maintain higher rep rates longer (100+ total reps), while novices break down earlier (60-80 total reps). The 10-second rest between movements is minimal recovery. Since workout is scored by total reps and shoulder press is the primary variable component, benchmarks focus on total pressing volume achieved across all 10 rounds.

Modality Profile

Two movements: Tempo Front Squat (barbell weightlifting) and Piked Dumbbell Shoulder Press (dumbbell weightlifting with bodyweight positioning). Despite the piked position, the primary load comes from the dumbbells, making it weightlifting. Split 50/50 between Gymnastics (piked position element) and Weightlifting (external load movements).