Workout Description

Why This Workout Is Easy

Despite the moderate load on squats (~60% 1RM), the structure makes this very manageable. Only 3 reps per round with tempo control, plus 30 seconds rest between exercises creates excellent recovery. The shoulder press uses moderate weight (8-12RM range) for just 30 seconds of work. The 1:1 work-to-rest ratio prevents significant fatigue accumulation, making this more of a strength-building session than a conditioning challenge.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Back squats at 60% 1RM with tempo emphasis significantly challenges strength development and force production capacity.
• Stamina (6/10): Tempo squats and max rep shoulder presses test muscular endurance, especially with accumulated fatigue across 6 rounds.
• Flexibility (4/10): Tempo back squats require good ankle and hip mobility; overhead pressing demands adequate shoulder and thoracic mobility.
• Endurance (3/10): Short 30-second work intervals with equal rest periods limit cardiovascular demand, though 6 rounds create moderate aerobic stress.
• Power (2/10): Controlled tempo squats minimize explosive demands; shoulder presses are strength-focused rather than power-driven movements.
• Speed (2/10): 30-second rest periods and tempo requirements eliminate speed demands; focus is on controlled movement execution.

Movements

• Dumbbell Shoulder Press
• Tempo Back Squat

Scaling Options

Reduce back squat to 50% 1RM or use goblet squats with tempo. Scale shoulder press to 5-8 RM load or use lighter DBs focusing on form. Beginners can do bodyweight tempo squats and push press instead. Consider reducing to 4-5 rounds if movement quality degrades.

Scaling Explanation

Scale if you cannot maintain the 6/2/x tempo throughout or if shoulder press form breaks down significantly. Priority is movement quality over load - better to go lighter and maintain perfect tempo and form. Target is completing all rounds with consistent effort, not maximal load.

Intended Stimulus

Strength-endurance hybrid targeting muscular endurance and tempo control. Primary focus is phosphagen/glycolytic with controlled eccentric loading. The 6-round structure with short work periods emphasizes maintaining quality movement under fatigue rather than pure conditioning.

Coach Insight

Focus on strict tempo compliance during back squats - 6 seconds down, 2 second pause, explosive up. Start conservative with weight selection as fatigue accumulates rapidly. On shoulder press, alternate arms each rep and maintain strict form over speed. Use the 30-second rest to reset breathing and posture. Expect significant quad and shoulder fatigue by round 4-5.

Benchmark Notes

This workout consists of 6 rounds alternating between tempo back squats (3 reps per round) and max rep alternating DB shoulder press (30-second caps). Round breakdown: Tempo squats are controlled at 18 total reps (6 rounds × 3 reps) - these don't contribute to score. DB shoulder press scoring: Round 1-2 (fresh): 6-8 reps per round, Round 3-4 (moderate fatigue): 5-7 reps per round due to shoulder fatigue, Round 5-6 (high fatigue): 4-6 reps per round as shoulders are heavily fatigued from overhead work. Elite athletes can maintain 8+ reps even in later rounds, while beginners may drop to 3-4 reps. Total scoring reps range from 18 (3×6 rounds, L1) to 72+ (12×6 rounds, L10). The 30-second caps and 30-second rests create interval-style fatigue patterns. Movement interference is significant as shoulders are pre-fatigued from squats and accumulate fatigue across rounds.

Modality Profile

Both movements are weightlifting: Tempo Back Squat uses a barbell with external load, and Alternating Dumbbell Shoulder Press uses dumbbells with external load. No gymnastics or monostructural movements present.