RAGE

Both tasks together engage the entire kinetic chain — the squat works everything from the glutes through the core and traps, while the press drives the shoulders, triceps, and upper back.

The 10-minute racked squat block places sustained demand on the quads, requiring full knee flexion below parallel on every rep.

The strict press isolates shoulder work — no leg drive allowed — and 10 minutes of maximal loading will leave the deltoids significantly fatigued.

Below-parallel squats with double kettlebell rack loading engage the glutes through a deep range of hip flexion and extension on every rep.

The strict press is a triceps-dominant finishing movement — locking out overhead on every rep engages the triceps significantly over a 10-minute period.

Both tasks demand sustained heavy loading. Moving maximum weight across 10-minute blocks builds considerable lower and upper body strength.

Ten consecutive minutes of squatting and ten of pressing under load is a significant endurance challenge requiring both muscular and cardiovascular stamina.

The squat task in particular is cardiovascular — the coach notes that cardio was the limiting factor during squats, not muscular fatigue.

RAGE demands smart decision-making under fatigue — knowing when to rest, when to push, and sticking to your chosen weights when the ego says go heavier.