For TimeMetconBenchmark
Nasty Nancy
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
500 mRun
15Overhead Squat
↳ 185/125 lbs (84/57 kg)
15Bar Facing Burpee
Coaching Tips
Strategy
- 1Pace the run to keep energy for the overhead squats and burpees, segmenting effort.
- 2Focus on keeping overhead squats unbroken if possible, prioritize speed with burpees instead.
- 3During the burpees, keep hips low and legs engaged for efficiency on the jump over the bar.
- 4Transition quickly between movements to maintain rhythm, especially between the burpees and the run.
- 5Plan your hydration and energy strategy to stay fueled for all 5 rounds.
Safety Considerations
Technical Focus
Maintain proper overhead squat form to avoid shoulder and back strain.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Easy pace to get heart rate up.)
Mobility:
- 10 Shoulder Dislocates(Use a band or stick.)
- 30 sec Squat Holds(Focus on depth and comfort.)
- 5/side Thoracic Rotations(Open up the chest and shoulders.)
Activation:
2 rounds- 5 Overhead Squats (empty bar)(Focus on form.)
- 5 Burpees(Move at a moderate pace.)
- 100m Short Runs(Increase pace slightly.)
Scaling Options
Intermediate
Reduce weight and intensity.
- 1
overhead squat
Overhead Squats with lighter weight.
Weight: 150/100 lbs (68/45 kg)
- 2
bar facing burpee
Scaled
Significantly reduce weight and modify some movements.
- 1
overhead squat
Overhead Squats with PVC or light bar.
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpee
Regular Burpees without bar facing.