Workout Description

Why This Workout Is Hard

Back squats at 80% 1RM are heavy loads that become increasingly difficult to maintain for multiple reps across 5 rounds, even with 60-second rest periods. The 30-second AMRAP format creates time pressure while managing heavy weight. Combined with overhead pressing under accumulated fatigue, this creates significant neuromuscular demand. Most athletes will struggle to maintain rep consistency and may need to reduce loading by round 3-4.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Back squats at 80% 1RM represent significant strength demand, while seated DB press also requires substantial upper body strength.
• Stamina (7/10): High muscular endurance demand from repeated max effort intervals in both squats and overhead pressing with accumulated fatigue.
• Endurance (4/10): Moderate cardiovascular demand from 30-second AMRAPs with 60-second rest periods across 5 rounds, but rest allows for recovery.
• Flexibility (3/10): Back squats require good ankle and hip mobility, seated piked press demands shoulder flexibility for overhead positioning.
• Speed (3/10): Limited speed demand due to rest periods between efforts, though rep speed within AMRAPs affects total volume.
• Power (2/10): Minimal power component as both movements are strength-focused rather than explosive, performed under fatigue for max reps.

Movements

• Back Squat
• Dumbbell Shoulder Press

Benchmark Notes

This workout consists of 5 rounds alternating between 30-second AMRAPs of Back Squat @ 80% and Seated Piked DB Press (50/35), with 60-second rest between exercises. Since it's scored as 'Reps', we're tracking total repetitions across both movements. Movement Analysis: - Back Squat @ 80%: This is heavy loading requiring singles or doubles. At 80% 1RM, elite athletes might manage 2-3 reps per 30-second window, intermediates 1-2 reps, beginners potentially 1 rep or needing to scale weight. - Seated Piked DB Press (50/35): This is a challenging overhead movement. Elite athletes might achieve 8-12 reps per 30-second window, intermediates 5-8 reps, beginners 3-5 reps. Round-by-Round Breakdown: Round 1 (fresh): Back Squat 3 reps + DB Press 10 reps = 13 total Round 2: Back Squat 2 reps + DB Press 9 reps = 11 total (fatigue 1.1x) Round 3: Back Squat 2 reps + DB Press 8 reps = 10 total (fatigue 1.2x) Round 4: Back Squat 2 reps + DB Press 7 reps = 9 total (fatigue 1.3x) Round 5: Back Squat 1 rep + DB Press 6 reps = 7 total (fatigue 1.5x) Elite total: ~50 reps (13+11+10+9+7) Intermediate total: ~35 reps Beginner total: ~20 reps The 60-second rest periods allow for some recovery but the heavy back squat loading and overhead pressing will create significant cumulative fatigue. No direct anchor matches this format, but the rep distribution follows typical AMRAP patterns where elite performers achieve 2-3x beginner totals. Final targets: L10: 125+ reps, L5: 85 reps, L1: 45 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.