What is the workout Nancy?

Nancy is 5 rounds for time: 5 rounds for time: 400 m run 15 Overhead squats — 43 kg (95 lb) / 29 kg (65 lb)

Nancy

Q: What is a good Nancy time?

12–22 min is a typical finishing range for Nancy. An aerobic couplet that punishes weak overhead position. The runs let you breathe; the overhead squats demand focus every single rep.

Run and overhead squat — a balance and stability test at pace.

The workout (5 Rounds For Time)

5 rounds for time:
400 m run
15 Overhead squats — 43 kg (95 lb) / 29 kg (65 lb)

Estimated time: 12–22 min. An aerobic couplet that punishes weak overhead position. The runs let you breathe; the overhead squats demand focus every single rep.

Standards

Rx men: 43 kg · Rx women: 29 kg
Bar locked out overhead, hip crease below the knee, arms straight throughout.

Scaling

Reduce the load so all 15 overhead squats are unbroken, and/or shorten the run.

Coaching tips

Set your grip wide and brace hard before you dip — a stable bar is a fast bar.
Come off the run and take a breath before the first rep; a missed OHS costs more than five seconds.

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