Workout Description

Why This Workout Is Hard

While the weights descend and individual sets are manageable, the cumulative volume of 75 total overhead squats combined with 2000m of running creates significant shoulder and leg fatigue. The opening set at 185/125 is heavy for most athletes, requiring multiple breaks. The continuous nature with no built-in rest between movements means fatigue accumulates across all five rounds. The combination of technical demand (overhead position stability), moderate-heavy loading, and endurance component makes this challenging for average CrossFitters, likely taking 15-20 minutes to complete.

Benchmark Times for Ladder Nancy

• Elite: <10:30
• Advanced: 11:30-12:30
• Intermediate: 13:30-15:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Total of 75 overhead squats across descending loads tests muscular endurance extensively. Shoulders, core, and legs must sustain output through fatigue accumulation over multiple sets.
• Flexibility (9/10): Overhead squats demand exceptional mobility: full depth squat with arms locked overhead requires ankle, hip, thoracic spine, and shoulder flexibility. This is one of the most mobility-intensive movements.
• Endurance (8/10): Five 400-meter runs interspersed with overhead squats create significant cardiovascular demand. The continuous nature with minimal rest between movements taxes aerobic capacity throughout the workout.
• Strength (6/10): Opening with 185/125 lb overhead squats requires substantial strength. While loads decrease progressively, the initial weights demand significant force production and overhead stability.
• Speed (4/10): Pacing strategy matters for the runs and managing transitions. However, the technical complexity of overhead squats and accumulated fatigue limit aggressive cycling speed throughout.
• Power (3/10): Moderate power demand from standing out of the bottom position of overhead squats, especially with heavier loads. Running provides minimal power stimulus beyond basic propulsion.

Movements

• Overhead Squat
• Run

Scaling Options

Reduce loads by 20-30% across all sets (e.g., 135/95, 115/75, 95/65, 75/55, 35/15). Substitute front squats or goblet squats if overhead position is compromised. Reduce run distance to 200m to maintain intensity. Consider reducing total volume to 5-8-12-15-20 reps if shoulder stability is limited. Intermediate athletes can use 155/105, 135/95, 115/75, 85/55, 35/25. Beginners should use PVC or training bar for all sets and focus on mechanics.

Scaling Explanation

Scale if you cannot hold a stable overhead position with arms locked out for 5+ reps at the prescribed weights, or if you lack the mobility to achieve full depth while keeping the bar overhead. Priority is maintaining proper overhead squat mechanics - active shoulders, neutral spine, and full depth - over preserving the Rx weights. Target completion time should be 15-25 minutes; if scaling puts you over 30 minutes, reduce volume. Athletes who cannot overhead squat safely should substitute front squats to maintain the leg stimulus while protecting shoulders. The workout's value is in the volume under control, not grinding through dangerous positions.

Intended Stimulus

Moderate-duration chipper (15-25 minutes) emphasizing overhead squat volume under fatigue with mixed energy system demand. Primary challenge is maintaining overhead position and squat mechanics as weights decrease but volume increases, combined with aerobic recovery during runs. Tests shoulder stability, core strength, and mental resilience through descending loads with ascending reps.

Coach Insight

Treat the heavier sets (5 and 10 reps) with respect - these should be unbroken or minimal breaks to preserve shoulders. The 185/125 lb set is your heaviest but shortest, so commit fully. Pace the 400m runs at 70-80% effort to allow shoulder recovery while maintaining heart rate. As weights drop, resist the urge to sprint the runs early. The 15-rep set at 135/95 is the psychological turning point - break into 8-7 or 5-5-5 if needed. Sets of 20 and 25 should feel 'light' but will test shoulder endurance; consider 10-10 and 13-12 breaks. Keep elbows locked and core braced throughout. The bar should track over mid-foot. Most athletes underestimate cumulative shoulder fatigue - 75 total overhead squats is significant volume.

Benchmark Notes

WORKOUT ANALYSIS: This is a descending ladder 'For Time' workout with 5 rounds of overhead squats at progressively lighter weights paired with 400m runs. Total volume: 75 overhead squats (5+10+15+20+25) across 5 different loads, plus 5x400m runs (2000m total running). ANCHOR REFERENCE: This workout combines elements from Helen (3 rounds: 400m run + work) and overhead squat endurance. Helen benchmarks: L10 450-510s, L5 630-690s, L1 900-1080s. However, this workout has significantly more running volume (2000m vs 1200m) and 75 overhead squats vs Helen's 63 total reps of mixed movements. The overhead squat loading starts heavy (185/125) which will create substantial fatigue. MOVEMENT-BY-MOVEMENT BREAKDOWN: RUNNING COMPONENT (5x400m = 2000m total): - Round 1 (400m, fresh): L10 75s, L5 95s, L1 135s - Round 2 (400m, post-OHS fatigue): L10 80s, L5 100s, L1 145s (5-7% slower) - Round 3 (400m, cumulative fatigue): L10 85s, L5 105s, L1 150s (8-10% slower) - Round 4 (400m, heavy fatigue): L10 90s, L5 110s, L1 155s (10-12% slower) - Round 5 (400m, final push): L10 85s, L5 105s, L1 150s (slight recovery on lighter OHS) Total running time: L10 415s, L5 515s, L1 735s OVERHEAD SQUAT COMPONENT: Round 1 - 5 OHS @ 185/125 (HEAVY, ~75-85% 1RM for most): - Elite will go unbroken: 5 reps × 3.5s = 17.5s - Intermediate may break 3-2: 3×4s + 5s rest + 2×4.5s = 26s - Recreational will do singles: 5×5s + 4×12s rest = 73s Round 2 - 10 OHS @ 155/105 (MODERATE-HEAVY, ~65-75% 1RM): - Elite unbroken or 1 break: 10×3s + 3s rest = 33s - Intermediate 5-5 or 6-4: 10×3.5s + 8s rest = 43s - Recreational 3-3-2-2: 10×4.5s + 3×15s rest = 90s Round 3 - 15 OHS @ 135/95 (MODERATE, ~55-65% 1RM): - Elite 1-2 breaks: 15×2.8s + 8s rest = 50s - Intermediate 2-3 breaks: 15×3.2s + 15s rest = 63s - Recreational 4-5 breaks: 15×4s + 4×15s rest = 120s Round 4 - 20 OHS @ 95/65 (LIGHT-MODERATE, ~40-50% 1RM): - Elite 1-2 breaks: 20×2.5s + 10s rest = 60s - Intermediate 2-3 breaks: 20×3s + 18s rest = 78s - Recreational 4-5 breaks: 20×3.5s + 5×15s rest = 145s Round 5 - 25 OHS @ 45/35 (LIGHT, recovery weight): - Elite 1 break: 25×2.2s + 5s rest = 60s - Intermediate 2 breaks: 25×2.5s + 12s rest = 75s - Recreational 3-4 breaks: 25×3s + 4×15s rest = 135s Total OHS time: L10 220s, L5 285s, L1 563s TRANSITIONS: - 10 transitions (5 to barbell, 5 to run): L10 20s, L5 50s, L1 80s TOTAL PROJECTED TIMES: - L10: 415s (run) + 220s (OHS) + 20s (transitions) = 655s (10:55) - L5: 515s (run) + 285s (OHS) + 50s (transitions) = 850s (14:10) - L1: 735s (run) + 563s (OHS) + 80s (transitions) = 1378s (22:58) ANCHOR CROSS-CHECK: Compared to Helen (L10 450-510s, L5 630-690s, L1 900-1080s), this workout should be significantly longer due to: 1. 67% more running distance (2000m vs 1200m) 2. Heavy overhead squats starting at 185/125 vs kettlebell swings 3. 75 total OHS reps vs 63 mixed reps in Helen Expected scaling: ~40-50% longer than Helen due to volume and loading. Helen L10 midpoint: 480s → this WOD L10: ~650s (35% longer) ✓ Helen L5 midpoint: 660s → this WOD L5: ~900s (36% longer) ✓ Helen L1 midpoint: 990s → this WOD L1: ~1380s (39% longer) ✓ FINAL BENCHMARKS (in seconds): L10: 630s (10:30) - Elite competitive athletes L9: 690s (11:30) L8: 750s (12:30) L7: 810s (13:30) L6: 900s (15:00) L5: 990s (16:30) - Median CrossFitter L4: 1080s (18:00) L3: 1200s (20:00) L2: 1380s (23:00) L1: 1560s (26:00) - Scaled/beginner RECAP: Male - L10: 630s (10:30), L5: 990s (16:30), L1: 1560s (26:00) Female - L10: 720s (12:00), L5: 1110s (18:30), L1: 1740s (29:00)

Modality Profile

Two modalities present: Overhead Squat is a weightlifting movement with external load (barbell), and Run is a monostructural cardio movement. This results in a 50/50 split between M and W.