Workout Description

Why This Workout Is Easy

This workout has excellent recovery structure with 30 seconds work, 30 seconds rest throughout 6 rounds. The tempo back squats at 50% 1RM are manageable with forced controlled pace, while alternating DB shoulder press at 8-12RM allows moderate loading. The alternating movement pattern prevents interference, and built-in rest prevents significant fatigue accumulation. Most average CrossFitters can complete this as prescribed with the generous work-to-rest ratio.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Primary focus on strength development through heavy tempo back squats at 50% 1RM and challenging dumbbell pressing loads.
• Stamina (6/10): Moderate muscular endurance from sustained tension in tempo squats and continuous shoulder pressing over 6 rounds.
• Flexibility (4/10): Tempo back squats require good ankle, hip, and thoracic mobility; overhead pressing demands shoulder and thoracic flexibility.
• Endurance (3/10): Limited cardiovascular demand due to strength-focused movements with built-in rest periods and relatively low heart rate stimulus.
• Speed (2/10): Low speed requirement with deliberate tempo squats and 30-second work caps allowing controlled movement execution.
• Power (1/10): Minimal power demand due to controlled tempo squats and moderate-paced shoulder pressing with built-in rest.

Movements

• Back Squat
• Dumbbell Shoulder Press

Scaling Options

Back squat: Reduce to bodyweight or goblet squats with 4/2/x tempo if barbell technique isn't solid. Reduce weight to 40% if struggling to maintain tempo. Shoulder press: Use 15-25 lb dumbbells or even lighter. Can substitute seated press or single-arm press. For beginners: Reduce to 4 rounds or extend rest to 45 seconds between movements.

Scaling Explanation

Scale if you cannot maintain proper squat depth and tempo control, or if shoulder press weight forces you to rest more than 10 seconds within each 30-second window. Priority is movement quality over load. Target is completing 3-6 tempo squats per round and 6-12 shoulder presses per round depending on fitness level. Scale to maintain intended moderate intensity - you should be breathing hard but not gasping.

Intended Stimulus

Moderate-intensity strength endurance workout targeting the phosphagen and glycolytic energy systems. Primary challenge is maintaining movement quality under accumulated muscular fatigue across 12 minutes. The tempo back squats develop eccentric strength and time under tension, while the shoulder press tests upper body power endurance. This creates a full-body strength stimulus with moderate metabolic demand.

Coach Insight

Back squats: Focus on the 6-second eccentric (down) and 2-second pause at bottom. Use 45-55% of 1RM - should feel controlled but not easy. Keep chest up during the pause. Shoulder press: Choose weight you can do 8-10 reps unbroken when fresh. Expect to break into 3-4, 2-2, singles by final rounds. Keep core tight, slight stagger stance. Use legs slightly to assist if needed in later rounds. Rest periods are short - move efficiently between stations.

Benchmark Notes

This workout is scored on total reps completed across 6 rounds of alternating DB shoulder press (the back squats are tempo work, not for reps). Each round has a 30-second cap for max reps shoulder press at 8-12 RM weight. Round-by-round breakdown: Round 1 (fresh): 8-15 reps possible depending on athlete level. Round 2: Similar performance, minimal fatigue. Round 3-4: Shoulder fatigue begins, expect 10-15% decline (7-13 reps). Round 5-6: Significant shoulder fatigue and lactate buildup, 20-30% decline from fresh (6-11 reps). Elite athletes maintain higher rep counts through superior technique and conditioning. L1 represents beginners doing 2 reps per round, L5 (median) represents 6 reps per round (36 total), L9 represents elite athletes averaging 10+ reps per round. The 30-second rest between movements provides partial recovery but shoulder endurance becomes the limiting factor in later rounds.

Modality Profile

Both Back Squat and Dumbbell Shoulder Press are weightlifting movements using external load, resulting in 100% weightlifting modality.