Workout Description

Why This Workout Is Extremely Hard

85% back squats are near-maximal loads that typically require 3-5 minutes rest between sets. The EMOM format forces athletes to perform these heavy doubles every minute with only 30-40 seconds recovery, preventing proper CNS and metabolic recovery. This creates an impossible pace for maintaining proper form and load, making it sustainable only for elite athletes with exceptional strength endurance.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Back squats at 85% 1RM represent near-maximal strength demands, requiring significant force production for each repetition throughout the workout.
• Flexibility (6/10): Deep squat position at heavy loads demands good ankle, hip, and thoracic mobility to maintain proper positioning under significant weight.
• Stamina (4/10): Sixteen total reps over eight minutes tests muscular endurance moderately, as legs must repeatedly handle heavy loads with limited recovery.
• Endurance (3/10): Eight minutes of work with one-minute rest intervals provides moderate cardiovascular demand, but the heavy load and low reps limit aerobic stress.
• Power (2/10): Heavy back squats are primarily strength-focused with minimal explosive component, though some power is needed to drive out of the bottom.
• Speed (1/10): EMOM format allows full minute recovery between sets, eliminating time pressure and emphasizing controlled, deliberate movement execution.

Movements

• Back Squat

Benchmark Notes

This is an 8-minute EMOM (Every Minute on the Minute) with 2 back squats at 85% 1RM each minute. Total possible reps = 8 rounds × 2 reps = 16 reps if completed perfectly. However, the scoring is 'total number of completed reps,' suggesting this may be interpreted as a rep-max scenario or that athletes continue beyond the 8 minutes. Given the high intensity (85% 1RM), most athletes will struggle to maintain this for the full 8 minutes. At 85% 1RM, elite athletes might complete 6-8 full rounds (12-16 reps), advanced athletes 4-6 rounds (8-12 reps), and beginners 2-4 rounds (4-8 reps) before failing. However, since the score is 'total reps completed' rather than 'rounds completed,' this suggests a different interpretation - possibly that athletes perform as many reps as possible at this weight until failure, or continue the EMOM pattern beyond 8 minutes. Without a clear anchor workout for heavy back squat EMOMs, I'm estimating based on strength endurance patterns. Elite powerlifters/weightlifters might achieve 20+ reps at 85% over multiple sets, while recreational athletes might manage 8-12 total reps. The levels reflect a range from beginners who might only complete 2-4 quality reps at true 85% up to elite athletes who could potentially complete significantly more through superior strength endurance and technique. L10: ~160 reps, L5: ~96 reps, L1: ~32 reps.

Modality Profile

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