Workout Description

Why This Workout Is Hard

The 2:20 time cap creates intense pressure to maximize OHS reps while fatigued from 400m runs. Overhead squats demand significant mobility, stability, and strength - all compromised after running. The short work window forces athletes to push through fatigue rather than pace strategically. Most will struggle with the technical demands under time pressure, requiring weight scaling to maintain movement quality across four demanding rounds.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Overhead squats demand exceptional ankle, hip, thoracic spine, and shoulder mobility to maintain proper positioning throughout the movement.
• Stamina (8/10): Max rep overhead squats after running will heavily tax shoulder and leg muscular endurance, especially as fatigue accumulates across rounds.
• Endurance (7/10): Four rounds of 400m runs with short rest periods creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Strength (6/10): Overhead squats at 75/55 lbs require moderate strength, particularly in shoulders and core, while maintaining proper positioning under fatigue.
• Speed (6/10): Fast 400m runs and quick transitions into overhead squats are crucial for maximizing reps within the tight time cap.
• Power (3/10): Running provides some power component, but the focus shifts to grinding out max reps rather than explosive movement.

Movements

• Run
• Overhead Squat

Benchmark Notes

This workout consists of 4 rounds with a 2:20 time cap per round, where athletes run 400m then perform max reps of overhead squats (75/55 lbs), followed by 1 minute rest. The score is total OHS reps across all 4 rounds. Movement breakdown per round: - 400m Run: Elite 75-90 sec, Intermediate 90-120 sec, Recreational 120-150 sec - Remaining time for OHS: Elite 60-75 sec, Intermediate 20-50 sec, Recreational 0-20 sec - OHS at 75/55 lbs: Elite 2.5-3 sec/rep, Intermediate 3-4 sec/rep, Recreational 4-5 sec/rep Round-by-round analysis: Round 1 (fresh): Elite 20-25 reps, Intermediate 5-15 reps, Recreational 0-5 reps Round 2 (slight fatigue): Elite 18-23 reps, Intermediate 4-12 reps, Recreational 0-4 reps Round 3 (moderate fatigue): Elite 16-21 reps, Intermediate 3-10 reps, Recreational 0-3 reps Round 4 (high fatigue): Elite 14-19 reps, Intermediate 2-8 reps, Recreational 0-2 reps The 1-minute rest between rounds allows partial recovery but cumulative fatigue still impacts performance. The tight time cap heavily favors athletes with strong running speed and OHS efficiency. No direct anchor match exists, but this resembles a high-intensity interval format. The combination of running + overhead squats creates significant metabolic and muscular demands. Final targets: L10: 200+ reps, L5: 120 reps, L1: 40 reps

Modality Profile

Run is monostructural cardio (M) and Overhead Squat is a weightlifting movement with external load (W). Two modalities split evenly.