Workout Description

Why This Workout Is Medium

While 65% back squats and moderate DB presses would individually be manageable, the AMRAP format creates time pressure and fatigue accumulation. The 30-second rest between movements provides minimal recovery, forcing athletes to work through mounting leg and shoulder fatigue across 8 total AMRAPs. Most average CrossFitters can complete as prescribed but will experience significant muscular fatigue by rounds 3-4.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demand from repeated max reps in 60 seconds across 8 total intervals targeting legs and shoulders.
• Strength (7/10): Back squats at 65% 1-RM and DB shoulder press at 8-12 RM represent significant strength loads under fatigue.
• Speed (6/10): Fast rep cycling essential during 60-second AMRAPs to maximize volume, with short transitions between exercises.
• Endurance (4/10): Moderate cardiovascular demand from repeated 60-second AMRAPs with minimal rest, but not sustained long-duration cardio work.
• Flexibility (3/10): Requires standard squat depth and overhead shoulder mobility but nothing extreme or complex positionally.
• Power (2/10): Limited power demand as both movements are strength-endurance focused rather than explosive or ballistic in nature.

Movements

• Back Squat
• Dumbbell Shoulder Press

Scaling Options

Reduce back squat to 55-60% of 1-RM if technique breaks down. Use lighter DBs that allow 12-15 reps when fresh. Consider 45-second work periods with 45-second rest if recovery is insufficient. Substitute goblet squats for back squats if mobility is limited. Use single DB shoulder press or reduce to 6-10 RM loading range.

Scaling Explanation

Scale if you can't maintain proper squat depth or if shoulder press form deteriorates significantly by round 2. Priority is maintaining movement quality throughout all rounds rather than hitting prescribed loads. Target should be completing at least 6 reps per movement per round even in final round. Scale loading to preserve the moderate-high intensity stimulus.

Intended Stimulus

Moderate-duration strength endurance workout targeting glycolytic energy system over 16 minutes total. Primary challenge is maintaining power output under accumulated fatigue with compound movements. Emphasizes muscular endurance and lactate tolerance while building volume at moderate-high intensity loads.

Coach Insight

Treat each 60-second AMRAP as a controlled sprint - aim for 8-12 back squats and 12-18 shoulder presses per round depending on strength levels. Focus on consistent tempo rather than max reps in early rounds. For back squats, maintain tight core and full depth - don't rush the eccentric. On shoulder presses, keep core engaged and avoid using legs. Use the 30-second rest strategically - shake out legs after squats, prepare DBs for presses. Expect significant drop-off in later rounds - that's the stimulus.

Benchmark Notes

This workout consists of 4 rounds alternating between back squats at 65% 1RM and DB shoulder press. Each round has 60s AMRAP + 30s rest structure. Back Squats at 65% 1RM: Elite athletes can perform 1 rep every 2-2.5 seconds, getting 24-30 reps per minute fresh. With 65% load, expect 20-25 reps in first round, declining to 15-20 by round 4 due to fatigue. DB Shoulder Press at 8-12RM load: This is moderate-heavy load, expect 2-3 seconds per rep fresh, getting 20-25 reps per minute initially, declining to 12-18 by round 4. Round-by-round breakdown for average athlete: Round 1: Back Squat 18 reps + DB Press 18 reps = 36 total. Round 2: Back Squat 16 reps + DB Press 16 reps = 32 total. Round 3: Back Squat 14 reps + DB Press 14 reps = 28 total. Round 4: Back Squat 12 reps + DB Press 12 reps = 24 total. Total average: 120 reps. Elite athletes can maintain higher rep rates with less fatigue degradation, achieving 140-160+ total reps. Beginners will fatigue more quickly and may only achieve 60-80 total reps.

Modality Profile

Both Back Squat and Dumbbell Shoulder Press are weightlifting movements using external load, resulting in 100% weightlifting modality