Testing your Neuromuscular Efficiency

Today we are testing your Neuromuscular Endurance 

“Like many physiological systems, motor units can become tired during exercise. As your neuromuscular system fatigues, ability for motor unit recruitment subsides and you may experience reduced strength. … Therefore, neuromuscular adaptations enhance muscular endurance, or your ability for muscle action over time.”

Have you ever noticed that there are some people that can just punch out endless reps of a decent weight without fatiguing, and then there are others who are really strong – they can lift heavy – but they can only do a small number of reps before fatiguing?

To use an example, lets say there are two girls who have a 1RM Back Squat of 100kg.  They both do a workout that requires them to do 20 reps of a 85kg Back Squat.  One of the girls does them all unbroken while the other girl has to do them in sets of 5.  Why is that?  We are all wired differently and our muscles are constructed differently as well.  Some of us are wired for endurance whilst others are wired for power.  There is no right or wrong, better or worse.  It’s just the way it is.

Today’s workout will test where you sit on that scale of Neuromuscular endurance.  You will build up to a heavy single rep, and then decrease the weight to 85% and do as many unbroken reps as possible.



A. 15 mins to build to a 1RM Back Squat

B. Max reps Back Squat @ 85% of 1RM


In teams of 3, 3 sets of:

100 Straight Leg Raises

60 Hand Release Push-ups

30 Toes to Bar

***One person holds a plank while reps are done. Swap each movement. You can’t plank for the same movement twice.

Published by Wilsy

Crossfit Coach

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