5 Rounds For Time: 400 Meter Run, 15 Overhead squat 95/65 lbs
Primary movement: OHS/Run
Nancy combines running with the overhead squat: 5 rounds for time of a 400 meter run and 15 overhead squats (95/65 lb). The overhead squat is light but merciless - it demands shoulder stability, thoracic mobility and a vertical bar path while you're breathing hard from the run. Nancy rewards athletes who can hit 15 unbroken overhead squats on jelly legs, and quietly exposes anyone whose overhead position falls apart under cardio fatigue.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 20:00+ | 21:30+ |
| intermediate | 15:30 | 17:00 |
| advanced | 12:30 | 13:30 |
| elite | sub 10:30 | sub 11:30 |
Run at a pace that lets you pick up the bar within 10 seconds of arriving - that's the real test of correct pacing. All 5 sets of squats should be unbroken; if they're not, scale the load. Snatch the bar up (or clean and jerk it) efficiently, and re-grip wide before you're tired. Focus on active shoulders and a tall chest in rounds 4-5 when form wants to decay.
Scaled: 5 rounds of 400 m run and 15 overhead squats (65/45 lb) or front squats if overhead mobility is limited. Beginner: 3 rounds of 200 m run and 12 goblet squats. The priority is a stable, safe overhead position.
Log every result, see your progress over time, and know exactly where you stand.