Workout Description

Why This Workout Is Medium

While 70% back squats are moderately heavy, the structure provides excellent recovery with 40-second rests between squat sets and 20-second rests between unilateral work. The 20-second AMRAPs limit volume accumulation, and band-assisted Bulgarian split squats are relatively manageable. The work-to-rest ratio (1:2 for squats, 1:2 for split squats) prevents significant fatigue buildup, making this challenging but sustainable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Multiple rounds of back squats at 70% plus jumping Bulgarian split squats will significantly challenge leg muscular endurance and sustained output capacity.
• Strength (7/10): Back squats at 70% 1RM represent substantial loading that tests near-maximal strength, especially when performed for multiple reps across seven rounds.
• Flexibility (6/10): Bulgarian split squats demand significant hip flexor mobility, ankle flexibility, and single-leg stability requiring good range of motion throughout lower body.
• Power (6/10): Band-assisted jumping Bulgarian split squats are explosive unilateral movements that develop single-leg power and reactive strength in the sagittal plane.
• Endurance (4/10): Seven rounds of 20-second work intervals with 40-second rest creates moderate cardiovascular demand, but rest periods allow for recovery between efforts.
• Speed (3/10): AMRAP format encourages quick rep cycling, but 40-second rest periods and heavy squats limit overall movement speed and transition demands.

Movements

• Back Squat
• Bulgarian Split Squat

Benchmark Notes

This workout consists of 7 rounds with two distinct phases: 20-second AMRAP back squats at 70% 1RM, followed by 10-second AMRAPs of band-assisted jumping Bulgarian split squats for each leg. Since it's scored as 'Reps', I'm calculating total repetitions across all movements. Back Squat Analysis (20 seconds per round, 7 rounds = 140 seconds total): - At 70% 1RM, elite athletes can maintain 1 rep every 2-3 seconds initially - Round 1-2: 7-8 reps per 20-second window - Round 3-4: 6-7 reps (fatigue setting in) - Round 5-7: 5-6 reps (significant fatigue) - Total back squats: Elite ~45 reps, Average ~30 reps, Beginner ~20 reps Bulgarian Split Squats Analysis (10 seconds per leg per round, 7 rounds = 140 seconds total per leg): - Band assistance makes these more explosive but still demanding - Each leg gets 70 seconds total work time - Elite: 2-3 reps per 10-second window per leg initially, degrading to 1-2 - Round 1-2: 5-6 total reps per round (both legs) - Round 3-4: 4-5 total reps per round - Round 5-7: 3-4 total reps per round - Total split squats: Elite ~30 reps per leg (60 total), Average ~20 per leg (40 total), Beginner ~15 per leg (30 total) Fatigue Considerations: - 40-second rest between back squats allows partial recovery - 20-second rest between split squat legs is minimal - Leg fatigue compounds significantly across rounds - Mental fatigue from high-intensity intervals Total Rep Calculations: - L10 (Elite): 45 back squats + 60 split squats = 105 reps, but accounting for peak performance: ~165 reps - L5 (Average): 30 back squats + 40 split squats = 70 reps, scaling to ~105 reps - L1 (Beginner): 20 back squats + 30 split squats = 50 reps, scaling to ~45 reps No direct anchor matches this interval-based leg-focused workout, but the rep distribution follows typical AMRAP patterns where elite athletes can maintain higher output under fatigue. Final targets: L10: ~165 reps, L5: ~105 reps, L1: ~45 reps

Modality Profile

Back Squat is a weighted barbell movement (W), Bulgarian Split Squat is a bodyweight movement (G). Two modalities present, 50/50 split.