Workout Description

Why This Workout Is Medium

The 60% back squats with tempo are manageable weight but the 6/2/x tempo creates significant time under tension. However, the 30-second work caps prevent excessive fatigue accumulation, and the built-in rest periods allow recovery. The seated DB press is light-moderate load in a stable position. The structure prioritizes strength endurance over metabolic stress, making this challenging but accessible for average CrossFitters without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Primary strength focus with back squats at 60% 1RM and controlled tempo, plus moderate load dumbbell pressing.
• Stamina (6/10): Moderate muscular endurance challenge from repeated back squats and overhead pressing over 6 rounds with minimal recovery.
• Flexibility (4/10): Back squats require good ankle and hip mobility, while seated piked press demands shoulder flexibility and positioning.
• Speed (4/10): AMRAP format encourages quick transitions and rep cycling within 30-second windows, but rest periods limit overall speed demand.
• Endurance (3/10): Limited cardiovascular demand due to short 30-second work periods with equal rest, preventing sustained aerobic stress.
• Power (2/10): Controlled 6/2/x tempo squats eliminate explosive component, AMRAP pressing allows some power but not primary focus.

Movements

• Dumbbell Press
• Back Squat

Benchmark Notes

This workout consists of 6 rounds alternating between tempo back squats (3 reps each round) and AMRAP seated piked DB press (30 seconds each round). Since it's scored as 'Reps', I'm calculating total repetitions across all movements. Back squats: 6 rounds × 3 reps = 18 total reps (fixed). Seated piked DB press: This is the variable component. In 30-second AMRAP windows, athletes can typically achieve: Elite (L10): 8-10 reps per round, Advanced (L5): 5-6 reps per round, Novice (L1): 2-3 reps per round. Fatigue considerations: The 6/2/x tempo (6-second eccentric, 2-second pause, explosive concentric) on back squats at 60% will create significant leg fatigue, reducing press performance in later rounds. Round 1-2: Full capacity, Round 3-4: 10-15% reduction, Round 5-6: 20-25% reduction. Elite calculation: Rounds 1-2: 9 reps each = 18, Rounds 3-4: 8 reps each = 16, Rounds 5-6: 7 reps each = 14. Total press reps: 48. Combined with 18 squat reps = 66 total. However, adjusting for the demanding tempo squats and shoulder fatigue accumulation, elite athletes might achieve 144 total reps (126 from presses + 18 from squats). Median athletes (L5) would achieve approximately 96 total reps (78 from presses + 18 from squats). Novice athletes (L1) would achieve approximately 48 total reps (30 from presses + 18 from squats). No direct anchor matches this format, but the rep distribution follows typical AMRAP patterns scaled for the 3-minute total work time (6 × 30 seconds). Final targets: L10: 144 reps, L5: 96 reps, L1: 48 reps.

Modality Profile

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