Workout Description

Why This Workout Is Extremely Hard

This workout combines maximal loading (90% 1RM) with forced pacing that prevents adequate recovery. Back squats at 90% typically require 3-5 minutes rest between singles, but the EMOM format allows only 60 seconds maximum. The cumulative neurological and muscular fatigue will cause most athletes to fail reps quickly, as the recovery time is completely inadequate for near-maximal loads. Only elite athletes could sustain this.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): Pure maximal strength test with back squats at 90% 1RM, the highest possible loading for strength development.
• Flexibility (4/10): Back squats require good ankle, hip, and thoracic mobility to achieve proper depth and maintain upright torso position.
• Endurance (2/10): Minimal cardiovascular demand with 60 seconds rest between single reps allows near-complete recovery between efforts.
• Power (2/10): Heavy back squats have some explosive component out of the bottom, but 90% loads prioritize grinding strength over speed.
• Stamina (1/10): Single rep efforts with full minute recovery provide no meaningful test of muscular endurance or sustained output.
• Speed (1/10): EMOM format with heavy singles emphasizes controlled movement and full recovery rather than quick cycling or transitions.

Movements

• Back Squat

Benchmark Notes

This is a 10-minute EMOM (Every Minute on the Minute) with 1 back squat at 90% 1RM each minute. The score is total reps completed. At 90% 1RM, this is extremely heavy loading that will test strength endurance and mental fortitude. Analysis: Each minute requires completing 1 rep at 90% and having enough recovery time to set up for the next minute. Elite athletes can typically handle 90% for 8-12 singles with adequate rest, but the EMOM format provides only 60 seconds between attempts. Expected breakdown patterns: L10 athletes (elite powerlifters/strength specialists) should complete all 10 reps, maintaining form and speed throughout. L5 athletes (average CrossFitters) will likely fail around minute 8 due to accumulated fatigue and the extreme load. L1 athletes (beginners) may only complete 4-5 reps before the weight becomes unmovable or form breaks down dangerously. The key limiting factor is neuromuscular fatigue rather than metabolic conditioning. Each failed rep ends the workout immediately. Recovery between successful reps becomes increasingly difficult as glycogen depletes and the nervous system fatigues. Unlike typical rep-based workouts, there's no anchor benchmark for 90% 1RM EMOMs, but this follows strength endurance patterns where elite athletes can sustain high percentages longer. Final targets: L10: 10 reps (complete), L5: 8 reps, L1: 4 reps.

Modality Profile

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