Workout Description

Why This Workout Is Hard

Back squats at 70% 1RM are heavy, and attempting AMRAP format under time pressure will force compromised form as fatigue accumulates. The 60-second windows create urgency that prevents proper pacing. Only 30-second rests between exercises compounds fatigue. While DB shoulder press is manageable individually, the combination of heavy squats with minimal recovery followed by overhead pressing under fatigue creates significant difficulty for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-rep back squats at 70% 1RM and shoulder presses in AMRAP format heavily taxes muscular endurance across major muscle groups.
• Strength (7/10): Back squats at 70% 1RM represent significant load requiring substantial strength, while shoulder presses add upper body strength demands.
• Endurance (4/10): Three rounds of 60-second AMRAPs with short rest creates moderate cardiovascular demand, but heavy loads limit sustained aerobic work.
• Flexibility (3/10): Full-depth squats require good hip and ankle mobility, while overhead pressing needs adequate shoulder range of motion.
• Speed (3/10): AMRAP format encourages consistent pace, but heavy loads naturally slow movement speed and limit rapid cycling between reps.
• Power (2/10): Focus is on grinding through heavy reps rather than explosive movement; minimal power development due to heavy loads.

Movements

• Back Squat
• Dumbbell Shoulder Press

Scaling Options

Reduce back squat to 60-65% of 1RM if form breaks down quickly. Use 15-20lb dumbbells for shoulder press beginners, 25-35lbs for intermediate. Consider goblet squats instead of back squats for those uncomfortable with barbell loading. Extend rest to 45-60 seconds if needed to maintain movement quality. Reduce to 45-second work periods for newer athletes.

Scaling Explanation

Scale if you cannot maintain proper squat depth past 5 reps at 70% or if shoulder mobility limits overhead pressing. Priority is maintaining intensity over the prescribed loads - better to use lighter weight and move consistently than grind through poor reps. Target is continuous movement during work periods with brief pauses only when necessary for safety.

Intended Stimulus

Moderate-intensity glycolytic strength-endurance workout lasting approximately 9 minutes. Targets muscular endurance under fatigue with emphasis on maintaining power output across multiple rounds. Primary challenge is strength-endurance with secondary conditioning component from short rest periods.

Coach Insight

Start conservatively on back squats - aim for 8-12 reps in first minute, accepting fatigue will reduce output in rounds 2-3. Focus on full depth and controlled tempo rather than speed. For DB shoulder press, choose weight allowing 12-15 reps when fresh - expect 8-10 in later rounds. Keep core tight throughout both movements. Use the 30-second rest to shake out legs between squats and shoulders between presses. Breathing pattern is crucial - don't hold breath under load.

Benchmark Notes

This workout consists of 3 rounds, each containing two 60-second AMRAPs with 30-second rests. Round 1: Back Squat at 70% 1RM - elite athletes can perform 1 rep every 2-3 seconds when fresh, managing 20-25 reps. DB Shoulder Press at 8-12RM load allows 2-3 seconds per rep, yielding 20-25 reps. Total Round 1: 40-50 reps. Round 2: Fatigue increases times by 15-20%. Back squats now take 3-3.5 seconds per rep (15-18 reps), shoulder press takes 3.5-4 seconds (15-17 reps). Total Round 2: 30-35 reps. Round 3: Significant fatigue with 25-30% time increase. Back squats take 4-4.5 seconds per rep (13-15 reps), shoulder press takes 4.5-5 seconds (12-13 reps). Total Round 3: 25-28 reps. Elite total: 95-113 reps (L9-L10 range). Intermediate athletes perform 20-25% fewer reps per round due to strength and conditioning differences. Beginners may need to reduce loads significantly and manage 40-60% of elite totals.

Modality Profile

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