Jun 11

Nancy [Benchmark]

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5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95/65)

Time Cap: 20 Minutes



Same as class.

For the Coach

Resource Drive

Workout Overview


This is a repeat from 6.12.2023. Athletes should aim to complete this workout at their threshold pace. Can you complete every round of overhead squats unbroken?


Time to complete work.


Run | Completed in 2:15 or less each round.
Overhead Squat | Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.

The One | Teaching Focus

Always Pressing
Today we want to cue athletes to “always be pressing” the bar throughout the overhead squat rep. Maintaining an active shoulder by constantly pressing up into the bar will improve athlete’s stability and safety in the OHS.


Reduce Distance
500/400m Row
400/300m Ski
1000/800m Bike
300m Air Run

Reduce Reps/Loading
Use PVC, Squatting to A Target
Single Dumbbell Overhead Squats
Front Squats
22 Air Squats


Today be sure to have clear run routes in and out of the gym. Try to make it efficient for athletes to get to their barbell and back out of the door. Take into account safety as athletes are running in and out.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-11 minutes)

General Flow

  • Grab PVC pipes
  • 0:30 PVC Passthrough
  • 0:20 PVC around the world (clockwise)
  • 0:20 PVC around the world (coutner clockwise)
  • 0:20 Downward dog
  • 0:20 Spidermans
  • 0:20 Downward dog

Line Drills

  • 100m run
  • Knee pulls
  • Quad pulls
  • Standing figure 4
  • 100m run
  • A skips
  • High knees
  • Butt kicks
  • 100m run

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Overhead Squat | tell, show, do, check

  • 3 Cued Tempo PVC Overhead squat & hold

5 second down, 2 second hold

  • 3 Cued Barbell Overhead squat & hold

5 Second down, 1 second hold

  • Tell & show stacked position
  • 3 Cued Barbell Overhead squat & hold

3 second down

Focus on stacked position

Cue “Press up & through the ceiling”

  • Load to workout weight

(21-33 minutes)


(33-39 minutes)

(21-27 minutes)

Practice Round

  • 200m Run
  • 8 Overhead Squats


Workout adjustments if needed

(39-55 minutes)

(27-47 minutes)

Look For

  • Run

Pacing. If athletes are significantly slower than the 2:15 target time, encourage them to scale for the following rounds.

  • OH Squat

Maintaining an active shoulder by constantly pressing up into the bar will improve athlete’s stability and safety in the OHS.

  • Post Workout Clean Up & Chat (47-60 Minutes)

Accessory Work

Lethal Legs
5 Sets:
30 Seconds Standing Bike Erg
1 Minute Wall Sit
30 Seconds Rest Between Rounds

Additional Elements

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