Nancy Workout
5 Rounds for Time
- 400m Run
- 15 Overhead Squats (95/65 lb)
Benchmark Scores
- Beginner: 25-30 minutes
- Intermediate: 18-22 minutes
- Advanced: 14-18 minutes
- Elite: <12 minutes
Tips
- Mobility first: Warm up your shoulders, thoracic spine, and ankles thoroughly—overhead squats demand excellent mobility.
- Control your breathing: After the run, take 2-3 breaths before picking up the bar. Rushed transitions lead to failed reps.
- Active shoulders: Push up into the bar throughout the movement. Passive shoulders lead to missed lifts.
- Scale appropriately: If you can't do 15 unbroken overhead squats fresh, lower the weight. This workout is about maintaining intensity.
- Steady run pace: With 5 rounds, pacing is crucial. Run at 70-75% effort to preserve energy for the technical lifts.