For time: 100 overhead squats
* Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.
♀ 95-lb barbell
♂ 135-lb barbell
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Stimulus and Strategy:
Today’s workout is every bit as dirty as it looks on paper and will require a strong focus on efficiency and rep management. Aim to maintain at least 10 overhead squats per minute through the first 6 minutes, then hang on from there to finish within the intended time domain of 13 minutes or less. The barbell starts from the floor.
The double-unders may seem harmless at first, but they add up quickly over the course of the workout. They place a subtle but significant demand on the shoulders, which can have a major impact on your overhead squat performance later on.
Intermediate option / For time: 100 overhead squats
E* very minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option / For time: 50 overhead squats
* Every minute, starting at 0:00, complete 10 single-unders.
Do not do more than 5 overhead squats per minute. No racks — the bar comes from the floor. .
♀ 35-lb barbell
♂ 45-lb barbell