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): Back squats at 85-90% 1RM represent near-maximal strength efforts, testing pure force production capabilities.
• Flexibility (4/10): Back squats require good ankle, hip, and thoracic mobility for proper depth and positioning under heavy load.
• Endurance (3/10): EMOM format with single reps allows significant recovery between efforts, limiting cardiovascular demand despite 10-minute duration.
• Power (3/10): Heavy back squats require some explosive drive out of the bottom position, but primarily strength-focused movement.
• Stamina (2/10): Only one rep per minute with heavy load focuses on strength rather than muscular endurance capacity.
• Speed (1/10): EMOM structure provides full minute recovery; no speed or cycling demands between heavy single 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. The score is total reps completed. Analysis: At 85-90% 1RM, this is very heavy loading requiring singles with substantial rest between attempts. Elite athletes (L10) should complete all 10 minutes successfully, managing the heavy load with proper pacing and technique. The key limiting factors are: 1) Strength endurance at high percentage, 2) Central nervous system fatigue accumulation, 3) Technical breakdown under fatigue. Round-by-round breakdown: Minutes 1-3: All athletes should complete (fresh state), Minutes 4-6: Intermediate athletes may start missing reps due to CNS fatigue, Minutes 7-8: Advanced athletes feel significant fatigue but push through, Minutes 9-10: Only elite athletes maintain form and complete final reps. Failure points: L1-L3 athletes (beginners/novices) will likely fail around minutes 4-6 due to insufficient strength base and technique breakdown. L4-L6 athletes (intermediate) may complete 6-8 reps before missing. L7-L9 athletes (advanced) should complete 8-9 reps with possible single miss. L10 athletes (elite) complete all 10 reps with proper technique and pacing. The narrow range (4-10 reps) reflects the binary nature of heavy singles - you either make the lift or you don't, with limited middle ground. No anchor workout directly matches this format, but this follows strength endurance patterns where elite athletes show 2-3x capacity of beginners in high-intensity, short-duration efforts.

Modality Profile

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