Workout Description

Why This Workout Is Extremely Hard

85% back squat is near-maximal loading for most athletes, requiring 90%+ effort each rep. The EMOM format prevents adequate recovery between heavy singles, forcing athletes to lift maximal weights while accumulating fatigue. Most will fail before 10 minutes due to CNS fatigue and compromised form. The combination of maximal loading with forced pacing makes this brutally difficult - only elite athletes could complete all 10 reps.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary focus on maximal strength with 85% back squats testing near-maximum force production capabilities.
• Flexibility (6/10): Back squats require significant ankle, hip, and thoracic mobility for proper depth and positioning.
• Stamina (4/10): Ten single reps challenge muscular endurance moderately, but rest periods allow recovery between efforts.
• Endurance (3/10): Moderate cardiovascular demand from 10 minutes of work, but full minute rest between efforts limits aerobic stress.
• Power (2/10): Heavy back squats are primarily strength-focused with minimal explosive component at 85% loads.
• Speed (1/10): EMOM format provides full recovery between reps, eliminating any speed or cycling demands.

Movements

• Back Squat

Benchmark Notes

This is a 10-minute EMOM (Every Minute on the Minute) with 1 back squat at 85% 1RM each minute. The score is total reps completed. At 85% 1RM, this is very heavy loading that will challenge even elite athletes. Analysis: Each minute requires completing 1 rep at 85% and having enough recovery time before the next minute starts. At this intensity, the limiting factors are: 1) Ability to handle the load technically, 2) Recovery between minutes, 3) Cumulative fatigue. Elite athletes (L10) should complete all 10 reps with proper form and adequate rest between minutes. The 85% load means even a missed rep or taking too long will compromise subsequent minutes. As athletes fatigue, they may miss reps in later minutes or fail to complete reps within the minute window. L9-L8 athletes might complete 9-10 reps but with less margin. L7-L5 athletes will likely start missing reps around minutes 6-8 due to fatigue or technical breakdown. L4-L1 athletes will struggle earlier, potentially missing reps by minute 4-6 or needing to reduce load. The progression shows: L10: 10 reps (perfect execution), L9: 9 reps (1 missed rep), L8: 9 reps, L7: 8 reps, L6: 8 reps, L5: 8 reps (median), L4: 7 reps, L3: 6 reps, L2: 5 reps, L1: 4 reps (significant scaling needed).

Modality Profile

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