Workout Description

Why This Workout Is Medium

While 65% back squats are moderate load, the 20-second AMRAP format with 40-second rest provides adequate recovery between sets. The Bulgarian split squats are bodyweight with band assistance, making them manageable. Seven rounds creates moderate volume, but the work-to-rest ratio (1:2) allows for good recovery. The limiting factor will be leg fatigue accumulation, but the structured rest prevents complete breakdown for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated high-rep squats and jumping split squats over seven rounds heavily taxes lower body muscular endurance and sustained output capacity.
• Power (7/10): Jumping Bulgarian split squats are explosive movements requiring significant power output, combined with fast squat cycling under fatigue.
• Strength (6/10): Back squats at 65% 1RM require significant strength output, though submaximal loading prevents maximum force production demands.
• Speed (6/10): AMRAP format demands rapid movement cycling and quick transitions between legs during split squats to maximize repetitions per interval.
• Endurance (4/10): Seven rounds of 20-second AMRAPs with 40-second rest creates moderate cardiovascular demand, but rest periods prevent pure aerobic stress.
• Flexibility (4/10): Bulgarian split squats demand good hip flexor mobility and ankle flexibility, while back squats require adequate hip and ankle range.

Movements

• Back Squat
• Bulgarian Split Squat

Benchmark Notes

This workout consists of 7 rounds with three 20-second AMRAP segments per round: back squats at 65%, left leg Bulgarian split squats, and right leg Bulgarian split squats. Total work time is 7 × 60 seconds = 420 seconds (7 minutes) of actual work. Movement analysis: - Back Squat at 65%: This is a moderate load allowing for continuous reps. Elite athletes can perform 1 rep every 1.5-2 seconds = 10-13 reps per 20-second window - Bulgarian Split Squats (band assisted): These are bodyweight movements with band assistance, allowing for faster tempo. Elite athletes can perform 1 rep every 1-1.5 seconds = 13-20 reps per 20-second window per leg Round-by-round breakdown: Rounds 1-2: Fresh state, full rep potential - Back squats: 10-13 reps per round - Left leg BSS: 13-20 reps per round - Right leg BSS: 13-20 reps per round - Total per round: 36-53 reps Rounds 3-4: Light fatigue (1.1x multiplier) - Back squats: 9-12 reps per round - Bulgarian split squats: 12-18 reps per leg - Total per round: 33-48 reps Rounds 5-6: Moderate fatigue (1.2x multiplier) - Back squats: 8-11 reps per round - Bulgarian split squats: 11-16 reps per leg - Total per round: 30-43 reps Round 7: Heavy fatigue (1.3x multiplier) - Back squats: 7-10 reps - Bulgarian split squats: 10-15 reps per leg - Total: 27-40 reps Total rep calculation: - Elite (L10): (45×2) + (40×2) + (36×2) + 33 = 353 reps - Advanced (L8): (40×2) + (36×2) + (32×2) + 28 = 304 reps - Intermediate (L5): (32×2) + (28×2) + (25×2) + 22 = 232 reps - Novice (L2): (22×2) + (20×2) + (18×2) + 16 = 156 reps - Beginner (L1): (18×2) + (16×2) + (14×2) + 12 = 128 reps No direct anchor matches this format, but the rep density and fatigue pattern is similar to high-volume bodyweight work. The 40-second rest periods between back squats and 10-second rests between split squats allow for partial recovery but accumulating fatigue over 7 rounds. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

Back Squat is a weighted barbell movement (W), Bulgarian Split Squat is a bodyweight movement (G). Two modalities present, 50/50 split.