Workout Description

Why This Workout Is Easy

This workout features light loads (55-60% back squat, 8-12RM DB press) with built-in rest periods and low volume per round. The tempo squats are controlled but not maximal, and the shoulder press uses moderate weight. With 30 seconds rest between exercises and only 4 reps/30 seconds of work, fatigue accumulation is minimal. The structure prioritizes movement quality over intensity, making it accessible to most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Back squats at 55-60% 1RM with controlled tempo and shoulder presses at 8-12RM range are primarily strength-focused movements.
• Stamina (7/10): Tempo back squats and max rep shoulder presses over six rounds will significantly challenge muscular endurance in legs and shoulders.
• Flexibility (4/10): Tempo back squats require good ankle, hip, and thoracic mobility, while overhead pressing demands adequate shoulder and thoracic spine range.
• Endurance (3/10): Six rounds with 30-second rest periods creates moderate cardiovascular demand, but the strength focus and recovery time limit aerobic stress.
• Speed (2/10): 30-second work caps with 30-second rest allow for deliberate movement execution rather than rapid cycling or transition speed.
• Power (1/10): Controlled tempo squats and moderate-load shoulder presses emphasize strength over explosive power output with minimal speed requirements.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout is scored by total reps completed across 6 rounds of alternating DB shoulder press during 30-second work windows. The tempo back squats are not counted toward the score. Analysis: Each round provides a 30-second window for max reps of alternating DB shoulder press at 8-12 RM load. Fresh state: Elite athletes can typically achieve 12-15 reps in 30 seconds with moderate DB load. Round-by-round breakdown with fatigue: Round 1: 12-15 reps (fresh), Round 2: 11-14 reps (slight fatigue), Round 3: 10-13 reps (accumulating shoulder fatigue), Round 4: 9-12 reps (significant fatigue), Round 5: 8-11 reps (heavy fatigue), Round 6: 7-10 reps (maximal fatigue). The 30-second rest between rounds is insufficient for full recovery of the shoulders. Total elite range: 67-89 reps, with 72-80 being most realistic for L9-L10. No direct anchor match exists, but this follows similar patterns to Fight Gone Bad's shoulder-intensive stations. Scaling down: L5 (median) athletes would achieve roughly 70% of elite performance due to lower power output and faster fatigue accumulation. L1 athletes would manage basic movement patterns but with significant form breakdown and longer rest needs. 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.