Workout Description

Why This Workout Is Medium

While 70% back squats are moderately heavy, the 30-second cap limits volume significantly (likely 3-5 reps max). The 1:1 work-to-rest ratio provides adequate recovery between efforts. Seated DB presses are light-moderate load with good stability. The 8 rounds create some cumulative fatigue, but the built-in rest periods and capped work windows prevent excessive accumulation. Most average CrossFitters can complete this as prescribed with manageable intensity.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Back squats at 70% 1RM represent substantial loading that primarily tests maximal strength capacity in the lower body.
• Stamina (7/10): AMRAP seated presses will test shoulder endurance significantly, while back squats at 70% challenge leg stamina over multiple rounds.
• Endurance (4/10): Eight rounds with rest periods creates moderate cardiovascular demand, but the strength focus and recovery time limit pure aerobic stress.
• Flexibility (3/10): Back squats require good ankle and hip mobility, while seated piked presses demand moderate shoulder and thoracic spine range of motion.
• Speed (3/10): Fixed work-rest intervals limit speed demands, though transitioning between movements and maximizing AMRAP reps requires some pace management.
• Power (2/10): Both movements are primarily strength-based with controlled tempos rather than explosive, power-generating patterns.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 8 rounds alternating between back squats at 70% 1RM (30 seconds) and seated piked DB press at 50/35 lbs (30 seconds AMRAP), with 30-second rests between exercises. Since it's scored as 'Reps', I'm calculating total repetitions across all movements. Movement Analysis: - Back Squats at 70% 1RM: This is a moderate-heavy load. Athletes will likely perform 3-8 reps per 30-second window depending on fitness level. Elite athletes might manage 6-8 reps early rounds, dropping to 4-6 in later rounds due to fatigue. - Seated Piked DB Press (50/35): This targets shoulders in an AMRAP format. Elite athletes might achieve 8-12 reps per round early, dropping to 6-10 later due to shoulder fatigue. Fatigue Considerations: - Rounds 1-2: Full capacity (1.0x multiplier) - Rounds 3-4: Slight fatigue (1.1x slower) - Rounds 5-6: Moderate fatigue (1.2x slower) - Rounds 7-8: Significant fatigue (1.3-1.4x slower) Calculated Performance by Level: - L10 (Elite): 6-8 back squats + 10-12 DB press per round early, 4-6 + 8-10 later = ~180-200 total reps - L5 (Average): 4-5 back squats + 6-8 DB press per round early, 3-4 + 5-6 later = ~110-130 total reps - L1 (Beginner): 2-3 back squats + 4-5 DB press per round early, 1-2 + 3-4 later = ~45-55 total reps No direct anchor matches this specific format, but the rep ranges align with typical strength-endurance workouts. The 30-second work windows with moderate loads create a hybrid power-endurance challenge. Final targets: L10: ~180 reps, L5: ~120 reps, L1: ~50 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.