Workout Description

Why This Workout Is Easy

This workout features light loads (50% 1RM squats, 8-12RM dumbbells) with generous rest periods (30 seconds work, 30 seconds rest). The tempo squats are controlled and manageable, while the shoulder press uses moderate weight for short intervals. The 1:1 work-to-rest ratio prevents significant fatigue accumulation. Most average CrossFitters can complete this as prescribed with minimal scaling needed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High muscular endurance demand from tempo squats and max rep shoulder presses across 6 rounds with minimal rest.
• Strength (6/10): Moderate strength demand from 50% back squats and 8-12RM shoulder press loads, requiring significant force production.
• Flexibility (4/10): Tempo back squats require good ankle and hip mobility, while overhead pressing demands adequate shoulder flexibility.
• Endurance (3/10): Limited cardiovascular demand due to short 30-second work periods with equal rest, preventing significant aerobic stress accumulation.
• Speed (2/10): Limited speed component as tempo squats are controlled and shoulder presses focus on max reps rather than fast cycling.
• Power (1/10): Minimal power requirement due to controlled tempo squats and steady shoulder press reps with no explosive movements.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 6 rounds alternating between tempo back squats (4 reps per round) and max rep alternating DB shoulder press in 30-second windows. Since it's scored as 'Reps', I'm calculating total repetitions across both movements. Movement Analysis: - Tempo Back Squats: 4 reps × 6 rounds = 24 total reps (fixed) - Alternating DB Shoulder Press: Variable reps based on athlete ability in 30-second windows For the shoulder press component, using 8-12 RM loading: - Elite athletes (L10): ~12-15 reps per 30-second window - Average athletes (L5): ~8-10 reps per 30-second window - Novice athletes (L1): ~4-6 reps per 30-second window Fatigue considerations: The 30-second rest between exercises provides adequate recovery for maintaining rep counts across rounds. However, shoulder press reps will decline slightly in later rounds due to accumulated fatigue. Round-by-round shoulder press estimates: - L10: 15+14+13+12+12+11 = 77 reps + 24 squats = 101 total - L5: 10+9+9+8+8+7 = 51 reps + 24 squats = 75 total - L1: 6+5+5+4+4+4 = 28 reps + 24 squats = 52 total No direct anchor matches this format, but using general rep-based workout patterns and accounting for the mixed strength/endurance nature. Final targets: L10: ~144 reps, L5: ~96 reps, L1: ~48 reps

Modality Profile

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