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 work-to-rest ratio is completely inadequate for this load. Only elite athletes with exceptional strength endurance could sustain this.

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 at 90% intensity.
• Power (3/10): Some explosive component required to drive out of the bottom position under maximal load.
• Endurance (2/10): Minimal cardiovascular demand due to single rep efforts with full minute rest periods between sets.
• Stamina (1/10): Very low muscular endurance requirement as only one rep is performed each minute with complete recovery.
• Speed (1/10): No speed requirement as full minute allows complete recovery and deliberate movement execution.

Movements

• Back Squat

Benchmark Notes

This is an 8-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 challenge even elite athletes. Analysis: Each minute requires completing 1 rep at 90% and having enough recovery time to set up for the next minute. At this intensity, failure typically occurs due to: 1) Missing the lift entirely, 2) Taking too long to complete the rep (running into next minute), or 3) Accumulated fatigue making the weight unmovable. Elite athletes (L10) might complete 8/8 reps if they have exceptional strength endurance and can move 90% efficiently. Most competitive athletes (L8-L9) will likely complete 7-8 reps before missing. Intermediate athletes (L5-L6) will struggle around minute 6-7, completing 6-7 total reps. Novice athletes (L1-L3) may only complete 4-6 reps as 90% becomes impossible to move under fatigue. The narrow range (4-8 reps) reflects the binary nature of heavy strength work - you either make the lift or you don't. Unlike metabolic workouts where you can slow down, missing a 90% back squat ends your participation for that 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