Workout Description

Why This Workout Is Hard

Nancy blends moderate barbell volume with sustained running. The overhead squat demands shoulder, hip, and ankle mobility plus core stability, while 75 total reps at 95/65 lb tax leg and shoulder stamina. The 2,000 meters of running keep the heart rate high. Most trained athletes finish in 14–20 minutes if paced well, with elites near 12.

Benchmark Times for Nancy

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:30-17:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Five 400m runs keep heart rate elevated with limited recovery. Success requires steady aerobic output and controlled breathing across 12–20 minutes of continuous work.
• Stamina (7/10): Seventy-five total overhead squats challenge shoulder and leg endurance. Unbroken or minimal-break sets reward consistent muscular stamina and midline control.
• Flexibility (6/10): Overhead squats demand good shoulder, thoracic, hip, and ankle mobility. Limited range will slow reps, force breaks, or compromise positions and depth.
• Speed (6/10): Fast transitions and crisp barbell cycling matter. Maintaining quick 400m splits and deliberate, efficient sets drive faster overall times.
• Power (4/10): There’s some pop out of the squat, but the workout rewards smooth, efficient reps over maximal explosiveness or peak power outputs.
• Strength (3/10): Loads are moderate, not maximal. Strength matters mainly to stabilize overhead and maintain solid positions under fatigue rather than to hit heavy singles.

Scaling Options

Scale to: 400m Run + 15 Overhead Squat (75/55 lb) • 300m Run + 15 Overhead Squat (95/65 lb) • 400m Run + 15 Front Squat (95/65 lb) if overhead mobility limits

Scaling Explanation

These options preserve the couplet’s cardio–barbell stimulus by adjusting load, running distance, or squat variation so athletes keep near-unbroken sets and steady running.

Intended Stimulus

A sustained, gritty effort. Runs are steady but purposeful—think controlled fast, not sprint. Overhead squats should be unbroken or one quick break per round with solid positions. You should feel the shoulders, legs, and lungs working together, finishing with a push that challenges your breathing and stability, not your 1-rep max strength.

Coach Insight

Open at 85–90% of your sustainable run pace; avoid redlining early. Aim for unbroken OHS or a quick 10/5 with tight rest. Transitions stay brisk. The one tip: lock in an active overhead position and keep the bar over midfoot—fight to keep heels down and ribs tucked. Common mistakes: going out too hot, soft overhead positions, shallow depth, and letting mobility dictate the pace instead of scaling load.

Benchmark Notes

Times are grouped from beginner to elite. If you’re around 17 minutes, you’re mid-pack. Sub-14 means strong running with unbroken or near-unbroken squats. Over 20 minutes suggests the barbell is too heavy, mobility is limiting, or pacing on the run is too hot early.

Modality Profile

Two movements: running (monostructural) and overhead squats (weightlifting). Most athletes spend more time on the run than under the bar, making this roughly 60% monostructural and 40% weightlifting, with no gymnastics component.

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