Workout Description

Why This Workout Is Hard

This workout combines heavy strength testing (5RM) with high-volume front squats at descending percentages. The 10-minute 5RM window creates time pressure, then the back-to-back AMRAP sets at 80%, 70%, and 60% with minimal rest accumulates significant leg fatigue. While individual percentages seem manageable, the continuous loading pattern and short rest periods make this demanding for average athletes, requiring good squat technique under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary focus on finding 5RM front squat followed by percentage-based work directly challenges maximum strength and strength endurance.
• Stamina (6/10): The descending load AMRAP format tests muscular endurance as athletes perform multiple reps at submaximal loads with fatigue accumulation.
• Flexibility (4/10): Front squats require good ankle, hip, and thoracic mobility for proper positioning, especially in the front rack and bottom position.
• Speed (3/10): Limited speed demand with rest periods built in, though AMRAP format encourages efficient movement cycling within each minute.
• Endurance (2/10): Minimal cardiovascular demand due to rest periods between efforts and focus on strength rather than sustained aerobic work.
• Power (2/10): Minimal power component as front squats are performed in a controlled manner focusing on strength rather than explosive movement.

Movements

• Front Squat

Benchmark Notes

This workout involves finding a 5RM Front Squat, then performing three 1-minute AMRAP sessions at decreasing percentages (80%, 70%, 60% of 5RM). Since it's scored as 'Reps', we're counting total repetitions across all three AMRAP rounds. Breaking down by segment: - 80% 5RM (1 min): This is very heavy - elite athletes might manage 8-12 reps, intermediate 5-8 reps, beginners 3-5 reps - 70% 5RM (1 min): Moderate-heavy load - elite 12-18 reps, intermediate 8-12 reps, beginners 5-8 reps - 60% 5RM (1 min): More manageable - elite 18-25 reps, intermediate 12-18 reps, beginners 8-12 reps Fatigue considerations: Each AMRAP is separated by 1-minute rest, which allows partial recovery but cumulative fatigue will still impact later rounds. The decreasing load percentages help offset this fatigue. No direct anchor matches this format, but we can reference strength-endurance patterns. Elite CrossFitters with strong front squats (300+ lbs) would likely total 70+ reps, while recreational athletes (150-200 lb 5RM) would be in the 15-30 rep range. Final targets: L10: 71+ reps, L5: 43 reps, L1: 15 reps

Modality Profile

Front Squat is a barbell movement with external load, making it 100% Weightlifting