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, making completion of all 10 rounds nearly impossible for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): Maximum strength demand with back squats at 90% of one-rep max, testing pure force production capability.
• Flexibility (4/10): Moderate mobility requirements for proper squat depth and positioning under heavy load.
• Power (3/10): Some explosive component required to drive out of the bottom position at near-maximal loads.
• Endurance (2/10): Minimal cardiovascular demand due to single rep efforts with full minute recovery between sets.
• Stamina (1/10): Very low muscular endurance requirement with only one rep per minute allowing complete recovery.
• Speed (1/10): No speed requirement with full minute rest periods and focus on controlled heavy lifting.

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 complete 7-8 reps before the load becomes too taxing or they run out of time in the minute. L1 athletes (beginners) may only complete 4-5 reps before form breaks down or they cannot complete the lift within the minute window. The key limiting factors are: 1) Absolute strength at 90% 1RM, 2) Recovery between minutes, 3) Mental resilience under heavy load, 4) Time management within each minute (setup, lift, rerack). Unlike typical rep-based workouts, this has a hard cap at 10 total reps, making it more about strength maintenance than volume accumulation. 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