Workout Description

Why This Workout Is Medium

This workout combines moderate-weight back squats with light dumbbell pressing in a manageable 16-minute timeframe. The back squats at moderate load allow for natural rest periods between sets, while the max-rep DB floor press provides active recovery for the legs. The alternating movement pattern prevents significant fatigue accumulation in any single muscle group, and the 16-minute cap keeps volume reasonable for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep dumbbell floor press will heavily tax upper body muscular endurance, while repeated back squat sets challenge leg stamina throughout.
• Endurance (7/10): A 16-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output while managing fatigue from heavy squats and high-rep pressing.
• Strength (6/10): Back squats at moderate loads test lower body strength, while dumbbell floor press requires upper body strength endurance over high volumes.
• Speed (5/10): Efficient transitions between squat sets and maximizing press reps per round are key, but movements themselves aren't speed-dependent.
• Flexibility (4/10): Back squats demand good ankle, hip, and thoracic mobility, while floor press requires shoulder flexibility for full range of motion.
• Power (2/10): Minimal explosive demand; both movements are strength-focused with controlled tempos rather than explosive power output requirements.

Movements

• Back Squat
• Floor Press

Benchmark Notes

This is a 16-minute AMRAP with 3 back squats followed by max reps DB floor press (53/35). Since it's scored as 'Reps', we're tracking total repetitions completed across all rounds. Movement breakdown: Back squats at bodyweight or moderate load take 2-3 seconds per rep, so 3 reps = 6-9 seconds. DB floor press at 53/35 is moderate loading, approximately 1.5-2 seconds per rep when fresh. In an AMRAP format, athletes will cycle between the two movements repeatedly. Round structure analysis: Each 'round' consists of 3 back squats + maximum DB floor press reps. Elite athletes might complete 8-12 DB floor press reps per round when fresh, declining to 6-8 reps in later rounds due to fatigue. Average athletes might manage 6-8 reps initially, declining to 4-6 reps. Fatigue considerations: Back squats will limit the pace significantly as they're more demanding than the floor press. Transition time between movements is minimal (3-5 seconds). The limiting factor will be leg fatigue from squats affecting overall work capacity. Time per round estimates: Elite: 45-60 seconds per round initially, 60-75 seconds in later rounds. Average: 60-80 seconds per round initially, 80-100 seconds later. Total rounds in 16 minutes: Elite athletes: 13-16 rounds, Average: 10-13 rounds, Novice: 7-10 rounds. Rep calculation: If elite athletes average 10 DB floor press reps per round over 14 rounds, that's 140 floor press + 42 back squats = 182 total reps. However, the floor press is 'max reps' so they'll push harder, likely averaging 12-15 reps per round for elite level. Elite (L9-L10): 14-16 rounds × (3 squats + 12-15 floor press) = 210-256 total reps. Advanced (L7-L8): 12-14 rounds × (3 squats + 10-12 floor press) = 156-210 total reps. Average (L5-L6): 10-12 rounds × (3 squats + 8-10 floor press) = 110-144 total reps. Novice (L1-L3): 7-9 rounds × (3 squats + 6-8 floor press) = 63-99 total reps. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps.

Modality Profile

Both Back Squat and Floor Press are external load barbell movements, making this a pure weightlifting workout with no gymnastics or monostructural elements.