Workout Description

Why This Workout Is Medium

While the 5-second eccentric Bulgarian split squats are challenging and will create significant leg fatigue, the 60-second cap limits volume and provides built-in recovery. The piked shoulder press uses moderate weight (50/35) and targets different muscle groups. The 10-second rest periods are minimal but adequate given the alternating movement patterns. Most average CrossFitters can complete this as prescribed, though the tempo squats will be uncomfortable.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Tempo Bulgarian split squats and AMRAP shoulder presses will heavily tax muscular endurance, especially with minimal rest between efforts.
• Flexibility (7/10): Bulgarian split squats require substantial hip flexor mobility and ankle flexibility, while piked position demands shoulder and hamstring range.
• Strength (6/10): 5-second eccentric Bulgarian split squats and dumbbell overhead pressing create significant strength demands under fatigue.
• Endurance (4/10): Six rounds with short rest periods create moderate cardiovascular demand, but 60-second caps limit pure aerobic stress.
• Speed (3/10): Short rest periods require quick transitions, but tempo work and grinding reps don't emphasize rapid cycling.
• Power (2/10): Tempo work eliminates explosive component; AMRAP shoulder press focuses on grinding reps rather than explosive movement.

Movements

• Dumbbell Shoulder Press
• Bulgarian Split Squat

Benchmark Notes

This workout consists of 6 rounds alternating between 5 tempo Bulgarian split squats (5/3/x tempo) and 60-second AMRAP dumbbell piked shoulder press (50/35 lb). Since it's scored as 'Reps', only the shoulder press reps count toward the total score. Each round provides 60 seconds for max reps of DB piked shoulder press. Fresh state estimate for DB piked shoulder press at 50/35 lb: 2-3 seconds per rep for elite athletes, 3-4 seconds for intermediate, 4-5 seconds for beginners. This gives approximately 20-30 reps per minute for elite, 15-20 for intermediate, 12-15 for beginners in fresh state. However, fatigue accumulates significantly across 6 rounds. The Bulgarian split squats, while not scored, create substantial leg and core fatigue that impacts the overhead pressing movement. Round-by-round breakdown: Round 1: 20-25 reps (fresh), Round 2: 18-23 reps (slight fatigue), Round 3: 16-21 reps (moderate fatigue), Round 4: 14-19 reps (significant fatigue), Round 5: 12-17 reps (heavy fatigue), Round 6: 10-15 reps (maximal fatigue). Total elite range: 90-120 reps, intermediate: 60-90 reps, beginner: 36-60 reps. The 10-second rest between movements is minimal and doesn't allow meaningful recovery. No direct anchor matches this format, but using general rep-based workout patterns and accounting for the high fatigue from 6 rounds of work. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

Bulgarian Split Squat is a bodyweight gymnastics movement, while Dumbbell Shoulder Press is a weightlifting movement with external load. Two modalities present results in 50/50 split.