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Nancy

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

12–22 min
Typical time
The workout5 Rounds For Time

5 rounds for time:

400 m run

15 Overhead squats: 43/29 kg

12–22 min
Log your result
Stimulus & strategy

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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Sweatlas: Your Hybrid Training Map

Nancy

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

The workout (5 Rounds For Time)

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

Scaling

Coaching tips

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.