Workout Description

Why This Workout Is Hard

This workout combines heavy front squats (155/105) with extended time under tension (5-second eccentrics, pauses, and holds) creating significant quad/core fatigue, followed immediately by more leg-dominant movements. The continuous 4-round format with no programmed rest between exercises compounds fatigue accumulation. While individual elements aren't extreme, the combination of heavy loading with time under tension plus immediate transition to volume work creates a challenging stimulus requiring scaling for many athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Extended time under tension with eccentric squats, isometric holds, and multiple AMRAP segments heavily tax muscular endurance systems.
• Strength (7/10): Heavy front squats at 155/105 with controlled tempos and front rack holds demand significant maximal strength capacity.
• Flexibility (6/10): Front squat mobility, deep pause position, overhead pressing, and plank positions require above-average range of motion.
• Endurance (4/10): Four rounds with AMRAP segments create moderate cardiovascular demand, but rest periods between movements limit pure aerobic stress.
• Speed (3/10): AMRAP format encourages steady pacing, but controlled tempos and heavy loads limit rapid movement cycling between exercises.
• Power (2/10): Controlled tempos and isometric holds minimize explosive demands; focus is on strength endurance rather than power output.

Movements

• Javelin Press
• Front Squat
• Reverse Lunge
• Plank Shoulder Tap
• Plank
• Front Rack Hold

Benchmark Notes

This is a complex strength-endurance workout scored by total reps across 4 rounds. Each round contains: 1 eccentric front squat + 1 pause front squat + 1 front rack hold (3 total strength reps), 1 minute AMRAP reverse lunges, 30 seconds each arm javelin press, and 1 minute AMRAP shoulder taps. Breaking down by movement: Front squat complex (155/105): This is heavy loading requiring singles with rest, approximately 15-20 seconds per complex including setup from ground. Elite athletes complete all 12 complexes (4 rounds × 3 reps), intermediate athletes may need to reduce load or skip some reps. Reverse lunges (1 min AMRAP): Front foot elevated on 45lb plate increases difficulty. Elite: 25-30 reps/min, Intermediate: 18-22 reps/min, Novice: 12-16 reps/min. Javelin press (45/35, 30 sec each arm): Kneeling position limits core stability. Elite: 12-15 reps per 30-sec set, Intermediate: 8-12 reps, Novice: 5-8 reps. Shoulder taps (1 min AMRAP): Plank hold with alternating taps. Elite: 40-50 reps/min, Intermediate: 30-40 reps/min, Novice: 20-30 reps/min. Total rep calculation per round: Front squat complex: 3 reps, Reverse lunges: 12-30 reps, Javelin press: 10-30 reps total, Shoulder taps: 20-50 reps. Round totals: Elite 65-113 reps, Intermediate 33-67 reps, Novice 20-47 reps. Across 4 rounds with fatigue (rounds 3-4 see 15-20% decline): Elite total: 280-320 reps, Intermediate: 200-240 reps, Novice: 120-160 reps. No direct anchor match exists, but this combines strength endurance similar to a long chipper. The heavy front squat loading limits overall pace significantly. Final targets - L10: 280+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

6 movements total: 3 Gymnastics (Reverse Lunge, Plank, Plank Shoulder Tap) and 3 Weightlifting (Front Squat, Front Rack Hold, Javelin Press). No monostructural movements present.