Interval Nancy / Every 5 minutes for 25 minutes, complete:
400-meter run
15 overhead squats
Rest with the remaining time.
♀ 65-lb barbell
♂ 95-lb barbell
Post round times to comments.
Stimulus and Strategy:
Today's workout is a twist on the classic benchmark Nancy. In this variation, you will have 5 minutes to complete a single round of Nancy, then rest with the remaining time. Once time is up, you will repeat until you complete 5 total sets. The goal is to sprint each round to give yourself as much rest as possible before the next round. Try to finish a round in 2-3 minutes. The loading of the barbell should allow you to complete your reps in 2 sets or less — ideally, unbroken if possible. Push the pace on the run, but only as fast as you can get back to the barbell and immediately pick it up.
Intermediate option / Every 5 minutes for 25 minutes, complete:
400-meter run
10 overhead squats
Rest with the remaining time.
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option / Every 5 minutes for 25 minutes, complete:
200-meter run
6 overhead squats
Rest with the remaining time.
♀ 35-lb barbell
♂ 45-lb barbell