Workout Description

Why This Workout Is Extremely Hard

This workout demands 12 consecutive singles at 90% 1RM with only 60 seconds between attempts - insufficient recovery for maximal loads. The EMOM format prevents adequate rest between near-maximal efforts, creating cumulative neurological and muscular fatigue. Most athletes will fail reps mid-workout as their nervous system becomes overwhelmed. The combination of maximal loading with forced pacing makes this brutally difficult 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.
• Flexibility (4/10): Moderate mobility requirements for deep squat position and proper hip/ankle range of motion.
• Endurance (2/10): Minimal cardiovascular demand with only one rep per minute and full recovery between efforts.
• Power (2/10): Limited power component as heavy back squats are primarily slow, grinding strength movements.
• Stamina (1/10): Very low muscular endurance requirement with single rep efforts and complete rest periods.
• Speed (1/10): No speed requirement with full minute rest between single rep efforts.

Movements

• Back Squat

Benchmark Notes

This is a 12-minute EMOM (Every Minute on the Minute) with 1 back squat at 90% 1RM each minute. The score is total reps completed. Analysis: At 90% 1RM, this is extremely heavy loading requiring singles with significant rest between attempts. Elite athletes might maintain form and complete all 12 minutes, while less experienced athletes will fail earlier due to the neurological and physical demands. Key factors: (1) 90% 1RM allows minimal room for error - each rep requires maximum effort and perfect technique, (2) 60-second intervals provide adequate rest for elite athletes but may become insufficient as fatigue accumulates, (3) Failure typically occurs when an athlete cannot complete the lift within the minute or technique breaks down dangerously. Performance breakdown: L10 (Elite): 12 reps - can maintain 90% for full duration with superior technique and recovery, L9: 12 reps - completes workout but with more struggle in final minutes, L8: 11 reps - fails on minute 12, L7: 11 reps - fails earlier in minute 11-12 range, L6: 10 reps - fails around minute 10-11, L5 (Average): 10 reps - typical failure point for intermediate athletes, L4: 9 reps - fails in minute 9-10, L3: 8 reps - novice level, fails around minute 8-9, L2: 7 reps - beginner level with limited strength endurance, L1: 6 reps - scaled or very new athletes. The narrow range (6-12 reps) reflects the binary nature of heavy singles - you either make the lift or you don't, with most athletes clustering in the 8-12 rep range. No direct anchor comparison available as this is a pure strength endurance test at maximum loading. Final targets: L10: 12 reps, L5: 10 reps, L1: 6 reps.

Modality Profile

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