Workout Description
4 Rounds for Time
21 Overhead Squats (135/95 lb)
400 meter Run
Why This Workout Is Hard
Four rounds combining high-rep overhead squats with 400m runs. Tests shoulder stability, leg endurance, and running capacity.
Benchmark Times for Dan
- Elite: <26:46
- Advanced: 26:46-24:16
- Intermediate: 24:16-21:01
- Beginner: >21:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four rounds of 400m runs combined with 21 overhead squats creates a significant cardiovascular and metabolic challenge.
- Flexibility (8/10): Excellent shoulder, thoracic, hip, and ankle mobility is crucial for performing overhead squats with good form, especially for high reps.
- Stamina (7/10): Performing 21 overhead squats at 135/95 lbs for four rounds (84 total reps) heavily taxes shoulder, core, and leg stamina, especially when fatigued from running.
- Strength (7/10): Overhead squats at 135/95 lbs are a considerable load, making this a strength-endurance focused WOD, particularly for shoulder and core stability.
- Speed (6/10): Running pace and the ability to efficiently cycle overhead squats are key to overall performance.
- Power (5/10): Driving out of the overhead squat requires power, but the primary challenge is maintaining stability and endurance under load.
Modality Profile
A couplet of a weightlifting movement (OHS) and a monostructural movement (Run). The stimulus is evenly split between W and M.
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