Workout Description

Why This Workout Is Extremely Hard

85% back squat is near-maximal loading for most athletes, requiring 90%+ effort each rep. The EMOM format prevents adequate recovery between heavy singles, forcing athletes to lift maximal weights while accumulating fatigue. Most will fail before 10 minutes due to CNS fatigue and compromised form. The combination of maximal loading with forced pacing makes this brutally difficult - only elite athletes could complete all 10 reps.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary focus on maximum strength with 85% back squats requiring near-maximal force production for each repetition.
• Flexibility (6/10): Back squats demand significant ankle, hip, and thoracic mobility to achieve proper depth and positioning under heavy load.
• Stamina (4/10): Ten single reps challenge muscular endurance moderately, but full recovery between efforts prevents significant stamina taxation.
• Endurance (3/10): Moderate cardiovascular demand from 10 minutes of work, but full minute rest between efforts limits aerobic stress.
• Power (2/10): Heavy back squats are primarily strength-focused with minimal explosive component due to the grinding nature of 85% loads.
• Speed (1/10): EMOM format provides full minute recovery, eliminating time pressure and allowing deliberate, controlled movement execution.

Movements

• Back Squat

Benchmark Notes

This is a 10-minute EMOM (Every Minute on the Minute) with 1 back squat at 85% 1RM each minute. The score is total reps completed. Analysis: At 85% 1RM, this is very heavy loading requiring significant rest between reps. Elite athletes can maintain singles at this intensity for the full 10 minutes with proper pacing and recovery. The limiting factor is neuromuscular fatigue and the ability to recover within each minute. L10 athletes (elite) should complete all 10 reps with disciplined pacing. L5 athletes (average CrossFitters) will likely start missing reps around minute 6-8 due to accumulated fatigue. L1 athletes (beginners/scaled) may only complete 4-5 reps before the load becomes too challenging or they need longer recovery. The progression reflects the exponential difficulty of maintaining heavy singles under time pressure. Unlike typical rep-based workouts, this tests strength endurance rather than metabolic capacity.

Modality Profile

Back Squat is a barbell movement with external load, making it 100% Weightlifting