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
25Overhead Squat
↳ 140/95 lbs (64/43 kg)
Coaching Tips
Strategy
- 1Pace the runs; maintain a steady effort rather than going all out initially.
- 2Break the overhead squats into manageable sets (e.g., 10-15) to prevent early fatigue.
- 3Focus on good form in overhead squats, using a lighter weight if necessary to maintain technique.
- 4Transition quickly between movements to minimize downtime.
- 5Consider adjusting your breathing pattern during the squats to maintain stability.
Safety Considerations
Technical Focus
Ensure proper alignment and stability in the overhead squat to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Run - 2 min easy
Mobility:
- 5 each leg Forward Lunge Stretch
- 10-15 Shoulder Dislocates
- 5 each arm Overhead Stretch
Activation:
2 rounds- 10 Overhead Squat (lightweight)
- Run (short bursts) - 30 sec(Focus on form and speed.)
Scaling Options
Intermediate
Reduce weights and reps slightly for better form and endurance.
- 1
overhead squat
Reduce weight to maintain form.
Weight: 110/75 lbs (50/34 kg)
Scaled
Further reduce weight and reps for all fitness levels.
- 1
overhead squat
Reduce weight and perform squats to a box.
Weight: 80/55 lbs (36/25 kg)