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 Hard
Technical overhead squats at a moderate load paired with three 500/400 m rows drive heart rate while demanding shoulder/midline stability. Volume is manageable (45 total OHS, 1500/1200 m row) but unbroken sets and aggressive row pacing separate athletes. Expect an 8–14 minute range for most, with mobility, barbell control, and breathing dictating success.
Benchmark Times for The Assignment
- Elite: <8:00
- Advanced: 10:00-11:00
- Intermediate: 12:00-13:00
- Beginner: >18:00
Training Focus
This workout develops the following fitness attributes:
- Flexibility (7/10): Overhead squats require solid thoracic, shoulder, and hip mobility to maintain an upright, stable position under fatigue, especially when aiming for larger unbroken sets.
- Endurance (6/10): Three rowing bouts dominate time-under-tension, challenging aerobic capacity while keeping intensity high. Breathing control across repeated efforts is key to maintain pace and avoid drastic drop-offs.
- Stamina (6/10): Forty-five overhead squats at moderate load test shoulder, midline, and leg endurance, especially when paired with repeated rows that pre-fatigue legs and lungs.
- Speed (6/10): Quick but controlled OHS cycling and efficient transitions help. Excess sprinting on the row early often backfires on later sets.
- Power (4/10): There’s some explosiveness in driving out of the squat and accelerating the row, but the workout rewards sustained output more than peak power.
- Strength (3/10): Strength demands are moderate; athletes need sufficient overhead squat strength to cycle reps confidently but not maximal lifting capability.
Scaling Options
Scale to: 65/45 lb OHS • 400/300 m Row each time • Front Squat (95/65 lb) if overhead mobility limits position
Scaling Explanation
These options keep the stimulus of moderate barbell cycling and consistent monostructural work while adjusting load, range-of-motion demands, or distance to preserve intensity and mechanics.
Intended Stimulus
A steady but assertive effort. Rows should be controlled at a just-below-threshold pace you can repeat for all three bouts. Overhead squats should be completed in 1–2 sets each round with minimal rest. Breathing, bracing, and crisp transitions keep you moving without redlining too early.
Coach Insight
Open conservatively on the first row, then match or slightly negative-split each subsequent row. Aim for 1–2 sets on 21, unbroken on 15 and 9 if possible.
The one thing: Protect your overhead position—brace hard and keep heels down. Big, efficient sets beat frantic singles.
Avoid rowing too hot early or rushing OHS setups; missed reps and resets cost more than a few controlled breaths.
Benchmark Notes
Times are set from beginner to elite. If you’re near 18:00, you likely broke OHS frequently and rowed conservatively. Around 12:00 indicates solid barbell sets and steady 500/400 m splits. Sub-9:00 means near-unbroken OHS and aggressive yet sustainable rowing.
Modality Profile
Most time is spent on the erg across three 500/400 m rows, making monostructural work primary. The overhead squat provides the weightlifting component; there are no gymnastics movements. Time distribution typically skews ~65% rowing, ~35% barbell cycling.
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