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 gold standard for lower body strength assessment.
• 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 emphasize 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 prioritizes control and technique over movement speed or rapid transitions between exercises.

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 successful reps completed. At 90% 1RM, this is extremely heavy loading that will challenge even elite athletes. Analysis: Each minute requires completing 1 rep at 90% and having enough recovery for the next minute. Elite powerlifters might manage all 10 reps, but most CrossFitters will fail earlier due to the demanding load and cumulative fatigue. Minute 1-3: Most athletes can complete (fresh state). Minute 4-6: Form breakdown begins, some failures start. Minute 7-8: Significant failures for intermediate athletes. Minute 9-10: Only elite strength athletes likely to complete. The distribution heavily skews toward lower rep counts because 90% 1RM is near-maximal loading. L10 (10 reps): Elite powerlifters/strength athletes who can handle 90% for multiple singles with minimal rest. L5 (7 reps): Average CrossFitter fails around minute 7-8 when fatigue accumulates. L1 (3 reps): Beginners or those with poor strength endurance fail by minute 4. This workout has no direct anchor match, but the loading intensity (90% 1RM) creates a strength-endurance challenge where most athletes will fail well before the 10-minute mark. Final targets - L10: 10 reps, L5: 7 reps, L1: 3 reps.

Modality Profile

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