For Time: 21 Overhead Squats (95/65 lb), 42 Pull-Ups, 15 Overhead Squats, 30 Pull-Ups, 9 Overhead Squats, 18 Pull-Ups.
Primary movement: OHS/Pullups
Josh honors Army Staff Sergeant Joshua Hager, killed in Iraq in 2007. The structure is a double descending ladder: 45 overhead squats and 90 pull-ups, alternating in shrinking sets. The overhead squat at 95/65 is light but demands a stable, locked-out shoulder - the exact thing 90 pull-ups steadily destroy. As grip and lats fatigue, holding the bar overhead becomes the real test. Josh rewards athletes whose overhead position survives when their pulling muscles are gone.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 22:00+ | 24:00+ |
| intermediate | 16:00 | 17:30 |
| advanced | 11:00 | 12:30 |
| elite | sub 8:00 | sub 9:00 |
Where does your Josh land?
Log it once and the app places you on this table automatically, then tracks the trend.
Go unbroken on the OHS sets if at all possible - putting the bar down means snatching it back up with tired shoulders. Break the pull-ups early and often: 42 as 12-10-10-10, 30 as 10-10-10, 18 as 10-8. Grip is the shared currency between both movements; relax your hands on the squats (the bar rests on your palm heels) and chalk between sets. Keep an aggressive lockout with active shoulders on every squat rep - the moment elbows soften, the set is over.
Scaled: 65/45 lb overhead squats and banded pull-ups or ring rows, same rep scheme. If overhead mobility is the limiter, front squats preserve the leg stimulus.
Log every result, see your progress over time, and know exactly where you stand.
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