Workout Description

Why This Workout Is Extremely Hard

This workout combines maximal loading (85-90% back squat) with forced pacing that prevents adequate recovery. The EMOM format allows only 45-50 seconds rest between near-max singles, creating cumulative CNS fatigue over 12 minutes. Most athletes will fail reps mid-workout as their 1RM effectively drops under fatigue. The combination of maximal loads with insufficient recovery makes this brutally difficult for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Back squats at 85-90% 1RM represent near-maximal strength efforts, testing pure force production capacity under heavy load.
• Flexibility (4/10): Back squats require good ankle, hip, and thoracic mobility to achieve proper depth and maintain upright torso position.
• Endurance (3/10): Twelve minutes of work with built-in rest periods provides moderate cardiovascular demand, but the heavy load and low volume limit aerobic stress.
• Power (3/10): Heavy back squats require some explosive drive out of the bottom position, but the load limits true power expression.
• Stamina (2/10): Only 12 total reps over 12 minutes with full minute recovery between efforts minimizes muscular endurance demands significantly.
• Speed (1/10): EMOM format with single reps allows full recovery between efforts, eliminating any speed or cycling demands completely.

Movements

• Back Squat

Benchmark Notes

This is a 12-minute EMOM (Every Minute on the Minute) with 1 back squat at 85-90% 1RM per minute. The score is total reps completed. Analysis: At 85-90% 1RM, this is very heavy loading requiring singles with substantial rest between attempts. Elite athletes (L10) should complete all 12 minutes successfully, managing the heavy load with good technique and recovery. The key limiting factors are: 1) Strength endurance at high percentage, 2) Central nervous system fatigue accumulation, 3) Technical breakdown under fatigue. Most athletes will start missing reps around minute 8-10 as CNS fatigue sets in. Advanced athletes (L8-L9) should complete 11-12 reps. Intermediate athletes (L5-L6) will likely complete 9-11 reps before form breakdown or failure. Novice athletes (L1-L3) may struggle with the loading and complete 6-8 reps. The workout has built-in rest (remainder of each minute), but the high percentage loading makes each rep increasingly difficult. No direct anchor comparison available for this specific format, but similar to max effort strength endurance work. Final targets: L10: 12 reps, L5: 10 reps, L1: 6 reps.

Modality Profile

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