For TimeMetconBenchmark20:00
Nautical Nancy
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
20:00
5 Rounds for Time:
500 mRow
15Overhead Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the rower; aim for consistent splits rather than sprinting and fatiguing too early.
- 2Break the overhead squats into manageable sets if necessary, especially after the row; consider doing 8-7 or 10-5 to maintain quality.
- 3Focus on form during the overhead squats; if your form breaks down, reduce weight or scale the movement instead of forcing through it.
- 4Use your core to stabilize the weight overhead during the squats, keeping your chest up and back straight throughout the movement.
- 5Keep an eye on your transitions between movements to minimize downtime; prepare to jump right onto the rower just as you finish the squats.
Safety Considerations
Technical Focus
Ensure proper overhead squat form to avoid shoulder and back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min easy(Moderate effort, focus on form.)
Mobility Work:
- 5 Overhead Arm Stretch - 30 sec(Hold each stretch to improve shoulder flexibility.)
- 5 Squat Hold - 30 sec(Focus on opening up hips and ankles.)
- 5 per side Hip Flexor Stretch - 30 sec(Ensure to stretch hips for better squat depth.)
Activation Sets:
2 rounds- 10 Overhead Squat with PVC Pipe(Focus on form, depth, and balance.)
- 10 Air Squats(Engage core and practice squat position.)
Scaling Options
Intermediate
Reduce weights for overhead squats to 75/55 lbs, maintain rowing distance.
- 1
overhead squat
Reduce weight for Overhead Squats.
Weight: 75/55 lbs (34/25 kg)
Scaled
Further reduction of weights and simpler movements.
- 1
overhead squat
Reduce weight for Overhead Squats.
Weight: 55/35 lbs (25/16 kg)