Workout Description

Why This Workout Is Medium

While the behind-neck shoulder press is technically challenging and the weights are moderate, the 30-second AMRAP format with 20-second rests prevents excessive fatigue accumulation. The unilateral split squats add complexity but the alternating pattern allows recovery. Most average CrossFitters can manage these loads for short intervals, though some may scale the shoulder press due to mobility limitations. The structured rest keeps this manageable despite the technical demands.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated high-rep efforts in shoulders and legs over multiple rounds will heavily tax muscular endurance, especially with accumulating fatigue.
• Endurance (7/10): Five rounds of 30-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Behind neck press demands significant shoulder mobility and thoracic extension, while Bulgarian split squats require hip and ankle flexibility.
• Strength (6/10): Moderate loads (95/65 barbell, 50/35 DBs) require decent strength but aren't maximal efforts, focusing more on strength endurance.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though 20-second rests allow some recovery between efforts.
• Power (2/10): Movements are primarily grinding strength patterns rather than explosive; focus is on sustained output rather than power generation.

Movements

• Behind Neck Shoulder Press
• Dumbbell Bulgarian Split Squat

Benchmark Notes

This is a high-intensity interval workout with 5 rounds of alternating behind neck shoulder press (95/65) and DB Bulgarian split squats (50/35 per hand). Each movement gets 30 seconds of work with 20 seconds rest between exercises. Let me break this down movement by movement: Behind Neck Shoulder Press (95/65): This is a challenging overhead movement that will fatigue quickly. In fresh state, elite athletes might manage 8-10 reps in 30 seconds, but this drops significantly with fatigue. Round 1: 8-10 reps, Round 2: 7-9 reps, Round 3: 6-8 reps, Round 4: 5-7 reps, Round 5: 4-6 reps. Total across 10 sets (2 per round): Elite ~70 reps, Average ~45 reps, Novice ~25 reps. DB Bulgarian Split Squats (50/35 per hand): This unilateral leg movement is metabolically demanding. Athletes will likely get 10-15 reps per leg in 30 seconds when fresh, declining with fatigue. Round 1: 12-15 reps, Round 2: 11-14 reps, Round 3: 10-13 reps, Round 4: 9-12 reps, Round 5: 8-11 reps. Total across 10 sets (left and right): Elite ~110 reps, Average ~75 reps, Novice ~45 reps. Fatigue Considerations: The 20-second rest periods are insufficient for full recovery, creating cumulative fatigue. The alternating upper/lower pattern provides some relief but both movements are highly demanding. Shoulder fatigue from the press will compound across rounds, while the split squats will create significant leg and core fatigue. Transition Time: Minimal transitions since athletes stay in the same area, maybe 2-3 seconds to switch positions. Total Rep Calculation: Elite athletes might achieve ~180 total reps (70 press + 110 split squats), average athletes ~120 reps (45 + 75), and novices ~70 reps (25 + 45). The workout rewards both upper body pressing strength and unilateral leg strength/endurance. No direct anchor matches this format, but the high-intensity interval nature with heavy loading is similar to strength-endurance workouts. The 20-minute total time domain (including rest) creates significant metabolic stress. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

Both Behind Neck Shoulder Press and Dumbbell Bulgarian Split Squat are weighted movements using external load, making this 100% Weightlifting