Workout Description

Why This Workout Is Extremely Hard

This workout combines maximal loading (85-90% back squat) with forced pacing that prevents adequate recovery. The EMOM format allows only 60 seconds total, meaning after setup, unracking, and squatting near-max weight, there's minimal rest. Most athletes will fail early as the combination of maximal neural demand and insufficient recovery creates an unsustainable pace. Only elite athletes could maintain this for 10 minutes.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary focus on maximum strength with heavy back squats at 85-90% 1RM, testing near-maximal force production.
• Flexibility (6/10): Back squats demand significant ankle, hip, and thoracic mobility for 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 high percentages.
• Speed (1/10): EMOM format provides full minute recovery, eliminating any speed or transition demands between repetitions.

Movements

• Back Squat

Benchmark Notes

This is a 10-minute EMOM (Every Minute on the Minute) with 1 back squat at 85-90% 1RM per minute, scored by total reps completed. This is primarily a strength endurance test at very high intensity. At 85-90% 1RM, athletes will be working near their limit, making this more about how long they can sustain singles at this load rather than pure strength. The workout becomes a test of neuromuscular fatigue resistance and mental toughness. Elite athletes (L10) should complete all 10 minutes for 10 total reps, as they have the strength reserve and technique to handle 85-90% for extended periods. Advanced athletes (L8-L9) should complete 9 reps, likely failing in the 9th or 10th minute as fatigue accumulates. Intermediate athletes (L5-L7) will likely complete 6-8 reps before the load becomes too challenging or their form breaks down significantly. Novice athletes (L1-L4) may only complete 4-6 reps as they lack the strength base and technique refinement needed for sustained high-percentage lifting. The key limiting factors are: 1) Absolute strength relative to the prescribed percentage, 2) Neuromuscular fatigue accumulation, 3) Technical breakdown under fatigue, 4) Mental fortitude to attempt heavy singles when already fatigued. Unlike typical CrossFit benchmarks that involve multiple movements or higher rep ranges, this is pure strength endurance. The closest comparison would be heavy deadlift or squat EMOMs, where elite athletes can sustain high percentages longer than novices. Final targets: L10: 10 reps, L5: 8 reps, L1: 4 reps.

Modality Profile

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