Workout Description

Why This Workout Is Medium

The 6/2/x tempo back squats at 65% are manageable for most athletes with built-in rest between rounds. The seated DB press AMRAP provides active recovery while targeting different muscle groups. The 1:1 work-to-rest ratio prevents significant fatigue accumulation, and the 8-round structure creates moderate volume without overwhelming intensity. Most average CrossFitters can complete this as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Tempo back squats and AMRAP seated presses will accumulate significant muscular fatigue across shoulders and legs over eight rounds.
• Strength (6/10): Back squats at 65% 1RM with controlled tempo demands substantial strength, while seated presses challenge overhead strength endurance.
• Endurance (4/10): Eight rounds with 30-second rest periods creates moderate cardiovascular demand, but short work intervals limit pure aerobic stress.
• Flexibility (4/10): Back squats require good ankle and hip mobility, seated piked position demands moderate shoulder and hip flexibility.
• Speed (3/10): AMRAP format encourages quick transitions and rep cycling, but tempo squats and seated position limit overall movement speed.
• Power (2/10): Controlled 6/2/x tempo squats eliminate explosive component, seated presses are more strength-endurance focused than power-based.

Movements

• Back Squat
• Dumbbell Press

Benchmark Notes

This workout consists of 8 rounds alternating between tempo back squats and seated piked DB press AMRAP. Since it's scored as 'Reps', I'm calculating total repetitions across all AMRAP segments. Each round has a 30-second AMRAP of seated piked DB press at 50/35 lbs. The back squats are prescribed reps (3 per round, 24 total) and don't contribute to the score. For seated piked DB press, this is a challenging overhead movement requiring shoulder stability and strength. At 50/35 lbs, this is moderate-heavy loading. Fresh state estimate: 3-4 seconds per rep for elite athletes, 4-5 seconds for intermediate, 5-7 seconds for beginners. In 30 seconds: Elite could achieve 7-10 reps, intermediate 6-7 reps, beginners 4-5 reps. However, fatigue accumulates significantly across 8 rounds of overhead work. Round 1-2: Full capacity (8-9 reps for elite). Round 3-4: 10% fatigue (7-8 reps). Round 5-6: 20% fatigue (6-7 reps). Round 7-8: 30% fatigue (5-6 reps). Total calculation: Elite (L9-L10): 8+8+7+7+6+6+5+5 = 52-56 reps. Advanced (L7-L8): 7+7+6+6+5+5+4+4 = 44-48 reps. Intermediate (L5-L6): 6+6+5+5+4+4+3+3 = 36-40 reps. Beginner (L1-L3): 4+4+3+3+2+2+2+2 = 22-26 reps. The 30-second rest between movements provides some recovery but isn't enough to fully restore overhead capacity. This workout doesn't match any iconic benchmarks directly, but the rep accumulation pattern is similar to high-volume gymnastics work. Final targets: L10: 112+ reps, L5: 80 reps, L1: 48 reps.

Modality Profile

Both Back Squat and Dumbbell Press are external load movements using barbells and dumbbells respectively, making this 100% Weightlifting with no Gymnastics or Monostructural components.