Workout Description
For Time
21 Overhead Squats (95/65 lb)
500/400 meter Row
15 Overhead Squats (95/65 lb)
500/400 meter Row
9 Overhead Squats (95/65 lb)
500/400 meter Row
Why This Workout Is Medium
A descending rep scheme of overhead squats interspersed with rowing intervals.
Benchmark Times for The Assignment
- Elite: <7:00
- Advanced: 8:01-9:01
- Intermediate: 10:01-11:01
- Beginner: >14:15
Training Focus
This workout develops the following fitness attributes:
- Flexibility (8/10): Overhead squats are a significant test of mobility for the shoulders, thoracic spine, hips, and ankles. Maintaining this mobility under fatigue from rowing is crucial.
- Endurance (7/10): For time: 21-15-9 reps of overhead squats (95/65 lb) interspersed with 500/400m rows after each set of OHS. The repeated rows combined with moderate-load OHS create a significant cardiovascular and muscular endurance challenge, particularly for shoulder stability under fatigue.
- Stamina (6/10): Totaling 45 overhead squats and 1500/1200m of rowing. This tests shoulder/core/leg stamina for OHS and full-body rowing stamina. Maintaining OHS form after each row is key.
- Speed (6/10): Maintaining a strong rowing pace and transitioning quickly to perform overhead squats with good form and consistent speed is crucial for a good time.
- Strength (4/10): Overhead squats at 95/65 lbs are a moderate load, focusing on stability and endurance rather than maximal strength. Rowing involves leg drive strength endurance.
- Power (4/10): Driving up from the OHS has a power component. Rowing for speed involves power per stroke. The WOD emphasizes endurance and skilled movement under fatigue.
Modality Profile
An M/W couplet with a monostructural movement (Row) and a weightlifting movement (Overhead Squats).
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