Workout Description

Why This Workout Is Hard

While 80% back squats are manageable for most athletes, the EMOM format creates significant challenge. With only 60 seconds per round, athletes get minimal rest between heavy singles, preventing full recovery. The cumulative fatigue builds substantially over 8 minutes, making later reps increasingly difficult. Most athletes will struggle with the forced pace and limited recovery, requiring precise timing and mental toughness to complete all 8 reps.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Back squats at 80% 1RM represent near-maximal loading, making this primarily a test of absolute strength production.
• Flexibility (4/10): Back squats require good ankle, hip, and thoracic mobility to achieve proper depth and maintain upright torso position.
• Endurance (3/10): Eight minutes of work with rest between singles creates moderate cardiovascular demand, but full recovery between reps limits aerobic stress.
• Power (3/10): While back squats can be explosive, the heavy load at 80% likely results in slower, grinding reps rather than explosive movement.
• Stamina (2/10): Single rep efforts every minute don't challenge muscular endurance significantly, as there's ample recovery time between attempts.
• Speed (1/10): EMOM format provides full minute recovery between singles, 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 80% 1RM each minute. The score is total reps completed. Analysis: At 80% 1RM, this is heavy strength work requiring significant rest between singles. Elite athletes can maintain perfect form and timing for all 8 minutes, completing all 8 reps. However, as athletes fatigue or lack the strength endurance, they will start missing minutes - either failing the lift, taking too long to complete it, or needing extra rest. The key factors are: 1) Absolute strength at 80% load, 2) Strength endurance to maintain that load, 3) Movement efficiency under fatigue. Missing even one minute drops the score significantly. L10 athletes complete all 8 reps with time to spare each minute. L5-L7 athletes might complete 6-7 reps, missing 1-2 minutes due to fatigue or timing. L1-L3 athletes may only complete 4-5 reps before the load becomes too challenging or they run out of time in later minutes. The distribution is tight because each missed minute is exactly -1 rep, creating natural clustering around 4-5 reps (beginners), 6-7 reps (intermediate), and 8 reps (advanced). 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