Workout Description

Why This Workout Is Extremely Hard

While 2 reps at 80% 1RM seems manageable, the EMOM format prevents adequate recovery between sets. Back squats at this intensity typically require 3-5 minutes rest, but athletes get only 50-60 seconds. This creates massive fatigue accumulation where later sets become near-maximal attempts under exhaustion. Most athletes will fail reps or need significant scaling by minute 6-7, making this brutally difficult despite low volume.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary focus on maximum strength with heavy back squats at 80% 1RM, demanding high force production capabilities.
• Flexibility (6/10): Back squats require significant ankle, hip, and thoracic spine mobility to achieve proper depth and positioning under load.
• Stamina (4/10): Twenty total reps challenges muscular endurance in the legs and core, though rest periods prevent complete muscular exhaustion.
• Endurance (3/10): Moderate cardiovascular demand from 10 minutes of work, but with built-in rest periods between sets allowing for recovery.
• Power (2/10): Heavy squats are performed with controlled tempo rather than explosive movement, minimizing power development demands.
• Speed (1/10): EMOM format provides full rest between sets, eliminating time pressure and allowing deliberate, controlled movement execution.

Movements

• Back Squat

Benchmark Notes

This is a 10-minute EMOM (Every Minute on the Minute) with 2 back squats at 80% 1RM each minute. Total possible reps = 10 minutes × 2 reps = 20 reps. However, the workout becomes a test of strength endurance as athletes will likely fail before completing all 10 rounds due to the high intensity (80% load). Movement analysis: Back squats at 80% 1RM require significant rest between reps and sets. In fresh state, 2 reps at 80% takes about 15-20 seconds including setup and execution. This leaves 40-45 seconds of rest per minute initially. Fatigue progression: Minutes 1-3: Full completion likely (6 reps total). Minutes 4-6: Completion becomes challenging, some athletes may start missing (potential 6 more reps = 12 total). Minutes 7-8: Most intermediate athletes will fail here (potential 4 more reps = 16 total). Minutes 9-10: Only elite athletes complete (potential 4 more reps = 20 total). Failure patterns: When athletes can no longer complete 2 reps within the minute, they score only what they achieved. Elite athletes (L9-L10) may complete 19-20 total reps. Advanced athletes (L7-L8) likely complete 16-18 reps. Intermediate athletes (L5-L6) complete 12-15 reps. Novice athletes (L1-L4) complete 6-12 reps, with beginners potentially failing earlier due to technique breakdown under fatigue. The 80% loading makes this primarily a strength endurance test rather than a pure strength test. No direct anchor matches this format, but the progression reflects typical strength endurance failure patterns in CrossFit. Final targets: L10: 20 reps (perfect completion), L5: 14 reps (7 minutes completed), L1: 6 reps (3 minutes completed).

Modality Profile

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