For TimeMetconBenchmark
Nautical Nancy
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
500 mRow
15Overhead Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1For the rowing, focus on maintaining a consistent pace to avoid burning out. Aim for a rhythm that allows you to transition smoothly into your Overhead Squats.
- 2Keep your Overhead Squats unbroken if possible, as this will save time during transitions. If fatigue sets in, consider breaking into smaller sets (e.g., 8-7).
- 3Pay attention to your form during the Overhead Squats. If you're struggling to maintain stability, reduce the weight slightly to ensure safety and efficacy.
- 4Keep your core engaged while rowing and squatting. This will help with balance and power across both movements.
- 5Use the mental count method while rowing: count in intervals to maintain your focus and manage your pacing effectively.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment and stability during Overhead Squats to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 5 each side Overhead Shoulder Stretch
- 5 each side Hip Flexor Stretch
- 5 each direction Ankle Mobility Rolls
Activation Sets:
2 rounds- 5 Light Overhead Squats(Use an empty barbell for activation.)
- Row - 1 min at moderate pace
Scaling Options
Intermediate
Reduce the overhead squat weight by about 20%.
- 1
overhead squat
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce the overhead squat weight by about 40%. Use bodyweight for overhead squat if necessary.
- 1
overhead squat
Bodyweight Overhead Squats
Weight: 55/35 lbs (25/16 kg)