Nancy
For TimeA classic Girl workout pairing running with overhead squats. Tests conditioning, mobility, and the ability to maintain technique under fatigue.
The Workout
5 rounds for time
- 1400m Run
- 215 Overhead Squats (95/65 lb)
Time Cap: 25 minutes
Equipment Needed
BarbellWeight platesRunning route (400m)
Target Time
Beginner
20-25 minutes
Intermediate
15-20 minutes
Advanced
11-15 minutes
Strategy & Tips
Nancy combines running with overhead squats - a challenging combination that tests both conditioning and mobility. The OHS will feel heavier each round as fatigue sets in.
- Run at a sustainable pace - 5 rounds of 400m is significant
- OHS should be unbroken or broken once per round max
- Catch your breath before picking up the bar
- Keep the bar behind your head and press up into it
- Mobility matters - tight shoulders make this much harder
Pacing
Even pacing is critical. If round 1 is under 3 minutes, you're probably going too fast. Aim for consistent 3:30-4:30 rounds.
Scaling Options
Scaled
- 400m Run
- 15 Overhead Squats (65/45 lb) or Front Squats
RX+
- 400m Run
- 15 Overhead Squats (135/95 lb)
Benchmark Times
Elite
sub 11:00
Advanced
11:00-15:00
Intermediate
15:00-20:00
Beginner
20:00-25:00
Workout Variations
Heavy Nancy
5 rounds with 135/95 lb OHS
Nancy on the Minute
Every 4 minutes: 400m run + 15 OHS for 5 rounds
Rowing Nancy
500m row instead of 400m run
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Frequently Asked Questions