Workout Description

Why This Workout Is Medium

30 back squats at 65% bodyweight is moderate loading — challenging but not maximal. Done for time, athletes will likely break this into sets (10-10-10 or similar), creating natural rest. The single movement means no interference or skill demands. Expect 3-6 minutes for most athletes. Legs will fatigue and breathing will be taxed, but this is well within the average CrossFitter's capacity.

Benchmark Times for Richard Allen

• Elite: <0:55
• Advanced: 1:00-1:10
• Intermediate: 1:20-1:30
• Beginner: >3:15

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): 30 consecutive back squats at 65% bodyweight significantly taxes quadriceps, glutes, and posterior chain muscular endurance. Athletes must manage fatigue and break sets strategically to complete the volume.
• Strength (5/10): 65% bodyweight is a moderate load — challenging enough to require real strength but not near maximal. The rep scheme shifts demand toward muscular endurance rather than pure force production.
• Flexibility (5/10): Back squats require adequate ankle dorsiflexion, hip mobility, and thoracic extension to maintain proper positioning under load. Mobility limitations become more apparent as fatigue accumulates across 30 reps.
• Speed (4/10): For-time format incentivizes moving efficiently and minimizing rest between reps or sets. Athletes must balance cycling speed against fatigue management to avoid form breakdown under accumulated load.
• Endurance (3/10): 30 reps for time creates moderate cardiovascular demand, but the relatively short duration and single movement limit sustained aerobic challenge. Heart rate elevates but this isn't a true endurance test.
• Power (2/10): Back squats at this rep range and load are primarily a strength-endurance effort. While athletes may drive explosively out of the hole, the sustained volume removes true power expression.

Movements

• Back Squat

Scaling Options

Weight: Reduce to 50% of bodyweight for athletes still building squat strength, or 35-40% for beginners. Movement substitution: Goblet squats with a kettlebell or dumbbell are an excellent sub that reinforces upright torso mechanics. Box squats to a target depth work well for athletes with mobility limitations. Volume: Scale to 20 reps for athletes newer to barbell squats or those managing fatigue from prior training days. If the athlete cannot safely back squat, front squat or safety bar squat are solid alternatives that preserve the stimulus.

Scaling Explanation

Scale the weight if you cannot perform at least 10 back squats at the prescribed load with solid mechanics — depth, neutral spine, and controlled descent. If your lower back rounds significantly under load or your knees cave, reduce weight immediately. Technique always wins over hitting the Rx number. The goal is to finish in under 8 minutes with consistent movement quality. If you're grinding through singles from rep 15 onward, the load is too heavy. Prioritize intensity and movement integrity over ego — a well-executed set at 50% bodyweight delivers far more training value than a sloppy grind at Rx.

Intended Stimulus

A short-to-moderate sprint effort lasting roughly 3-8 minutes depending on fitness level. This is a pure lower-body strength-endurance challenge — not a grind, not a casual walk in the park. At 65% of bodyweight, the load is moderate enough to move continuously but heavy enough to demand respect. The primary challenge is muscular endurance and mental toughness as fatigue accumulates in the quads, glutes, and core. Expect your legs to burn and your breathing to spike. The goal is to finish fast while keeping your mechanics honest.

Coach Insight

Strategy is everything here. The temptation is to go unbroken out of the gate — resist it. Plan your breaks before you need them. A smart approach is 10-10-10 or 15-8-7, resting the bar on your back or re-racking briefly between sets. Keep rest periods short — 10 to 20 seconds max — to maintain intensity. Technique cues: chest tall, knees tracking over toes, drive through the full foot, and lock out at the top of every rep. Do not let fatigue collapse your torso — if your chest caves, that's your signal to rack and reset. Common mistakes include going too fast early and dying in the final 10 reps, using a grip that's too wide and losing upper back tension, and rushing the descent without control. Breathe at the top — one breath per rep or every other rep depending on pace.

Benchmark Notes

30 back squats at 65% of bodyweight, about 35-40% of an average athlete's max. L5 (1:30-1:45) goes unbroken or nearly so at about 3 seconds a rep. L10 (under 55 seconds) squats at under 2 seconds a rep.

Modality Profile

Back Squat is a barbell movement with external load, classifying it entirely as Weightlifting. Single movement = 100% W.

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