Workout Description

Why This Workout Is Hard

While 80% back squats are manageable for most athletes, the EMOM format creates significant challenge. Three reps at 80% typically takes 15-20 seconds, leaving only 40-45 seconds rest - insufficient recovery for this load over 10 rounds. The forced pace prevents adequate recovery between sets, causing rapid fatigue accumulation. Most athletes will struggle with the later rounds or need to reduce weight significantly.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Back squats at 80% 1RM represent near-maximal loading, making this primarily a strength-focused workout.
• Flexibility (6/10): Back squats require significant ankle, hip, and thoracic mobility to achieve proper depth and positioning under load.
• Stamina (4/10): Ten sets of 3 reps creates moderate muscular endurance demand, though rest periods allow partial recovery between efforts.
• Endurance (3/10): EMOM format with 3 reps and rest provides some cardiovascular demand but allows significant recovery between sets.
• Power (2/10): Heavy back squats are primarily strength-based with minimal explosive component due to the high load percentage.
• Speed (1/10): EMOM structure provides ample rest time with no emphasis on fast transitions or rapid movement cycling.

Movements

• Back Squat

Benchmark Notes

This is a 10-minute EMOM (Every Minute on the Minute) with 3 back squats at 80% 1RM each minute. The score is total reps completed. Analysis: Each minute requires 3 reps at a heavy load (80% 1RM), which is challenging to sustain. At 80% 1RM, most athletes can perform singles or doubles with rest, making 3 reps per minute demanding. Elite athletes (L10) should complete all 10 rounds for 30 total reps. As fitness decreases, athletes will start missing rounds due to the heavy load and accumulated fatigue. L9 athletes might miss the final round (29 reps). L8 might miss the last 2 rounds (27 reps). L5 (median) athletes will likely complete 9 rounds (27 reps) but struggle significantly. Lower levels will fail earlier due to insufficient strength at 80% or inability to recover between minutes. L3-L1 athletes may only complete 6-8 rounds (18-24 reps) before the load becomes too heavy to maintain the pace. The workout is primarily strength-limited rather than metabolically limited, so the spread between levels is relatively narrow compared to typical CrossFit benchmarks. Final targets: L10: 30 reps, L5: 27 reps, L1: 18 reps.

Modality Profile

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