Workout Description

Why This Workout Is Hard

While 80% back squats are manageable for most athletes, the EMOM format creates significant challenge. Three reps at 80% typically takes 15-20 seconds, leaving only 40-45 seconds rest - insufficient recovery for this load over 10 rounds. The forced pace prevents adequate recovery between sets, causing rapid fatigue accumulation. Most athletes will struggle with the later rounds or need to reduce weight, making this harder than typical strength work.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Back squats at 80% 1RM is a high-intensity strength stimulus requiring near-maximal force production.
• Flexibility (6/10): Back squats demand significant ankle, hip, and thoracic spine mobility for proper depth and positioning.
• Stamina (4/10): Ten sets of 3 reps challenges muscular endurance moderately, but low rep count limits stamina demands.
• Endurance (3/10): EMOM format with 3 reps and rest provides some cardiovascular demand but allows significant recovery between sets.
• Power (2/10): Heavy back squats are primarily strength-focused with minimal explosive component due to load intensity.
• Speed (1/10): EMOM allows ample rest between sets; no urgency for fast transitions or rapid movement cycling.

Movements

• Back Squat

Benchmark Notes

This is a 10-minute EMOM (Every Minute on the Minute) with 3 back squats at 80% 1RM each minute. The score is total reps completed. Analysis: Each minute requires 3 back squats at 80% load, which is heavy enough that most athletes will complete all reps for several minutes before potentially failing. At 80% 1RM, athletes can typically perform 3-5 reps per set when fresh. The EMOM format provides forced rest (remaining time in each minute), but cumulative fatigue builds significantly. Minutes 1-5: Most athletes complete all reps (3 per minute = 15 total). Minutes 6-8: Fatigue accumulates, some may miss 1-2 reps in later minutes. Minutes 9-10: Only elite athletes maintain perfect completion; others may fail completely or get 1-2 reps. Elite athletes (L9-L10) should complete all 30 reps (3 reps × 10 minutes). Advanced athletes (L6-L8) complete 26-29 reps, missing a few in the final minutes. Intermediate athletes (L4-L5) complete 24-27 reps, struggling in minutes 7-10. Beginners (L1-L3) complete 18-24 reps, potentially failing earlier due to strength limitations or technique breakdown under fatigue. The workout is primarily strength-endurance focused with the limiting factor being the ability to maintain 80% load under cumulative fatigue. No direct anchor matches this format, but the rep distribution reflects the typical EMOM failure pattern where most complete early minutes but progressively struggle. Final targets: L10: 30 reps, L5: 27 reps, L1: 18 reps.

Modality Profile

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