Workout Description

Why This Workout Is Hard

The 65% tempo front squats are manageable individually, but the 6-second eccentric creates significant time under tension and quad fatigue. This directly compromises the piked shoulder press performance in the same round. With only 10 seconds between movements and minimal rest between rounds, fatigue accumulates rapidly across 10 rounds. The combination of structural loading, tempo demands, and continuous work with inadequate recovery makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of tempo front squats and continuous shoulder pressing will heavily tax muscular endurance in legs and shoulders.
• Endurance (7/10): Ten rounds with minimal rest creates significant cardiovascular demand, though short intervals allow some recovery between efforts.
• Flexibility (7/10): Front rack position, deep squat mobility, and overhead shoulder flexibility are all essential for proper execution.
• Strength (6/10): Front squats at 65% with tempo require significant strength, while overhead pressing adds moderate strength demands.
• Speed (4/10): Short work intervals with brief rest periods require efficient transitions, though tempo squats limit cycling speed.
• Power (2/10): Tempo squats eliminate explosive component, and shoulder press is more strength-endurance focused than power-based.

Movements

• Front Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 10 rounds alternating between tempo front squats and piked DB shoulder press AMRAPs. Each round has a 30-second cap for front squats, 10-second rest, 30-second AMRAP for shoulder press, and 10-second rest. Total workout time is 14 minutes (80 seconds per round × 10 rounds). Since scoring is 'Reps', we're counting total shoulder press repetitions only (front squats are tempo work, not counted). For piked DB shoulder press at 50/35 lbs: Fresh state = 2-3 seconds per rep. In 30 seconds fresh, expect 10-15 reps. However, fatigue accumulates significantly: Rounds 1-2: 12-15 reps per round (1.0x multiplier), Rounds 3-4: 10-13 reps per round (1.1-1.2x multiplier), Rounds 5-6: 9-11 reps per round (1.2-1.3x multiplier), Rounds 7-8: 7-9 reps per round (1.3-1.5x multiplier), Rounds 9-10: 5-7 reps per round (1.5-2.0x multiplier). The tempo front squats will create significant leg and core fatigue, impacting shoulder press stability and power output. No direct anchor matches this format, but using Fight Gone Bad as reference (3 rounds, 5 stations, 1-minute work periods): L10: 430-500 total reps, L5: 300-340 total reps, L1: 180-220 total reps. Adjusting for this workout's 10 rounds of 30-second shoulder press work with accumulated fatigue: Elite (L10): ~280 total reps (28 reps/round average, accounting for fatigue curve), Intermediate (L5): ~200 total reps (20 reps/round average), Novice (L1): ~120 total reps (12 reps/round average). Final targets - L10: 280 reps, L5: 200 reps, L1: 120 reps.

Modality Profile

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