Workout Description

Why This Workout Is Medium

The tempo Bulgarian split squats (5-second eccentric) create significant unilateral leg fatigue, but the 60-second cap limits volume. The DB shoulder press AMRAP uses moderate weight with built-in rest between rounds. While the tempo work is challenging and the shoulder press will accumulate fatigue over 4 rounds, the structured rest periods and manageable loads keep this accessible for average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Tempo Bulgarian split squats and max rep shoulder presses will heavily tax muscular endurance in legs and shoulders.
• Flexibility (7/10): Bulgarian split squats require substantial hip flexor mobility and ankle flexibility, while piked position demands shoulder flexibility.
• Strength (6/10): 5-second eccentric Bulgarian split squats and dumbbell overhead pressing create significant strength demands under fatigue.
• Endurance (4/10): Four 60-second intervals with minimal rest creates moderate cardiovascular demand, but short duration limits pure aerobic stress.
• Speed (3/10): Short rest periods require quick transitions, but tempo work and controlled movements limit overall speed demands.
• Power (2/10): Tempo work eliminates explosive component; shoulder press has minimal power demand due to controlled nature.

Movements

• Dumbbell Shoulder Press
• Bulgarian Split Squat

Benchmark Notes

This workout consists of 4 rounds with two distinct components per round: 5 tempo Bulgarian split squats (5/3/x tempo) in 60 seconds, followed by a 60-second AMRAP of DB piked shoulder press at 50/35 lbs. Since it's scored as 'Reps', I'm calculating total repetitions of the shoulder press across all 4 rounds. Movement Analysis: - Bulgarian Split Squats: These are tempo-controlled (5 seconds down, 3 seconds pause, explosive up) and capped at 5 reps per round, so they contribute 20 total reps but are likely completed within the 60-second window for most athletes - DB Piked Shoulder Press (50/35): This is the primary scoring movement with 4 x 60-second AMRAP windows Per-Round Shoulder Press Analysis: - Fresh state: DB piked shoulder press at 50 lbs takes approximately 2-3 seconds per rep for elite athletes, 3-4 seconds for intermediate - Round 1 (fresh): Elite could achieve 25-30 reps, intermediate 18-22 reps, novice 12-15 reps - Round 2: Slight fatigue, 10% reduction: Elite 23-27 reps, intermediate 16-20 reps, novice 11-14 reps - Round 3: Moderate fatigue, 20% reduction: Elite 20-24 reps, intermediate 14-18 reps, novice 10-12 reps - Round 4: High fatigue, 30% reduction: Elite 18-21 reps, intermediate 13-15 reps, novice 8-11 reps Total Shoulder Press Reps: - Elite (L9-L10): 86-102 reps - Advanced (L7-L8): 70-85 reps - Intermediate (L5-L6): 61-75 reps - Novice (L2-L4): 41-60 reps - Beginner (L1): 35-45 reps The 10-second rest periods between exercises are minimal and primarily allow for equipment setup rather than meaningful recovery. Final Targets: L10: 120+ reps, L5: 80 reps, L1: 40 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.