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 singles every minute with only 30-40 seconds recovery, preventing proper CNS and metabolic recovery. This creates massive fatigue accumulation where later reps become increasingly dangerous and difficult. Most athletes will fail to complete all 8 reps at this percentage with such minimal rest.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Back squats at 85% 1RM represent near-maximal loading, making this primarily a test of absolute strength and neuromuscular power.
• Power (7/10): Heavy back squats demand explosive drive out of the bottom position, requiring significant power production to overcome the substantial load.
• Flexibility (4/10): Back squats require good ankle, hip, and thoracic mobility to achieve proper depth while maintaining an upright torso under heavy load.
• Endurance (3/10): Eight minutes of work with one-minute rest intervals provides moderate cardiovascular demand, but the heavy load and low volume limit aerobic stress.
• Stamina (2/10): Only eight total reps over eight minutes with full recovery between efforts minimizes muscular endurance demands significantly.
• Speed (1/10): EMOM format with heavy singles allows full recovery between efforts, eliminating any speed or cycling demands from the workout.

Movements

• Back Squat

Benchmark Notes

This is an 8-minute EMOM (Every Minute on the Minute) with 1 back squat at 85% 1RM each minute. The score is total reps completed. Analysis: At 85% 1RM, this is very heavy loading requiring significant rest between singles. Elite athletes can maintain perfect form and timing for all 8 minutes, completing all 8 reps. As athletes fatigue or lack the strength endurance, they will start missing minutes in the later rounds. The critical factor is strength endurance at high percentage - most athletes will begin failing around minutes 5-7. L10 athletes complete all 8 reps with good form and timing. L5-L7 athletes complete 6-7 reps before form breaks down or they can't complete the lift in time. L1-L3 athletes may only complete 4-5 reps as the load is too challenging to maintain. Unlike typical CrossFit benchmarks, this is pure strength endurance work with no cardio component. The narrow range (4-8 reps) reflects that this is a binary pass/fail scenario each minute - you either complete the rep or you don't. Fatigue accumulates but there's forced rest each minute. Final targets: L10: 8 reps, L5: 7 reps, L1: 4 reps.

Modality Profile

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