For TimeMetconBenchmark
Nasty Nancy
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
500 mRun
15Overhead Squats
↳ 185/125 lbs (84/57 kg)
15Bar Facing Burpees
Coaching Tips
Strategy
- 1Maintain a steady pace during the run to conserve energy for the overhead squats and burpees.
- 2Aim to break up the overhead squats into manageable sets (e.g., 8-7) if you're struggling to hold onto the barbell.
- 3Transition quickly between movements to maintain your heart rate but ensure to protect your form, especially on the burpees.
- 4For the burpees, focus on efficient hopping over the bar to save leg power for the squats and the next run.
- 5Stay mentally focused; breaking the workout down into smaller segments can help you push through.
Safety Considerations
Technical Focus
Ensure proper alignment and stability during the overhead squats to prevent shoulder and lower back injuries.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy(Light jog to gradually increase heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe for shoulder mobility.)
- 10 OHS Stretch(Hold a barbell overhead and stretch.)
- 10 Hip Flexor Stretch(Target hip flexibility.)
Activation Circuit:
2 rounds- 10 Air Squats(Focus on form to activate legs.)
- 10 Overhead Squat with PVC(Practice overhead squats with light weight.)
- 5 Burpees(Go through the full range of motion.)
Scaling Options
Intermediate
Reduce weight for overhead squats by ~20%.
- 1
overhead squats
Weight: 150/100 lbs (68/45 kg)
Scaled
Reduce weight for overhead squats by ~40%.
- 1
overhead squats
Weight: 110/75 lbs (50/34 kg)