For TimeMetconBenchmark20:00
Naughty Nancy
4 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
20:00
4 Rounds for Time:
600 mRun
up and over berm
25Overhead Squat
↳ 140/95 lbs (64/43 kg)
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Pace yourself during the run to keep energy for the squats; consider a steady breathing pattern.
- 2Focus on achieving full depth in the overhead squats while maintaining a strong core to prevent any lower back strain.
- 3Consider breaking up the squats into manageable sets, such as 15-10, to avoid fatigue and maintain form.
- 4Micro-rest for a second or two at the top of the squat to reset and prepare for the next rep, especially as fatigue sets in.
- 5Transition smoothly between movements to minimize rest time; practice quick shoe changes or water breaks if needed.
Safety Considerations
Technical Focus
Ensure proper overhead squat depth and stability throughout the movement.
Recommended Warm-Up
General Warm-Up:
- 600m Run - 2 min easy(Focus on a light-paced run.)
Mobility:
- 5 Overhead Stretch - 30 sec(Focus on stretching shoulders and core.)
- 5 Squat Hold - 30 sec(Hold low squat position to open up hips.)
- 5 each leg Leg Swings - 30 sec(Dynamic stretching for legs.)
Activation:
2 rounds- 10 Light Overhead Squats - 30 sec(Use an empty barbell or PVC to practice form.)
- 400m Run (Light Pace) - 2 min(Gradually build pace.)
Scaling Options
Intermediate
Reduce weights and distances as needed.
- 1
overhead squat
Reduce weight for Overhead Squats.
Weight: 110/75 lbs (50/34 kg)
- 2
run
Reduce distance to 400m.
Scaled
Further reduce weights and modify movements.
- 1
overhead squat
Use a lighter weight for Overhead Squats.
Weight: 75/45 lbs (34/20 kg)
- 2
run
Replace with 400m Row or Bike.