Workout Description

Why This Workout Is Medium

A moderate-intensity workout combining strength endurance with a max rep component. The 14-minute duration and mixed movement pattern make it challenging but accessible to most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high muscular stamina demand. Repeated back squats over 14 minutes will exhaust leg stamina, while max rep floor press sets test upper body pushing stamina to failure.
• Strength (7/10): Back squats require significant leg strength, and the floor press tests upper body pressing strength. The max rep component particularly challenges strength endurance.
• Endurance (6/10): The 14-minute continuous effort creates moderate cardiovascular demand, though the rest periods between max rep sets provide some recovery.
• Flexibility (3/10): Requires adequate squat mobility and shoulder flexibility for the floor press position.
• Speed (3/10): Movement speed is less important than maintaining quality through fatigue. Efficient transitions between movements help maximize total reps.
• Power (2/10): Minimal power component. Focus is on strength endurance and pushing through muscular failure rather than explosive movement.

Movements

• Back Squat

Scaling Options

Reduce dumbbell weight to 35/25 or 25/15 for floor press. Consider reducing back squat weight by 20-30% if unable to maintain proper form throughout the 14 minutes.

Intended Stimulus

This workout creates a unique stimulus combining lower body strength endurance with upper body pressing stamina. The back squats will accumulate significant leg fatigue over 14 minutes, while the max rep floor press challenges athletes to push through upper body muscular failure repeatedly. The contrast between these movement patterns creates metabolic stress and tests mental fortitude.

Coach Insight

Pace the back squats conservatively from the start - they will accumulate serious leg fatigue. Focus on maintaining proper squat depth throughout. For the floor press, go to failure each round but don't rush - quality reps count more than speed. Rest as needed between movements but minimize transition time. The back squats will get progressively harder, so consider reducing weight if form breaks down.

Modality Profile

This workout is purely weightlifting-focused, combining a barbell movement (back squat) with a dumbbell movement (floor press). No gymnastics or monostructural elements are present.