programs gym photos nutrition videos

Benchmark Workout | "Nancy"



"Nancy"

5 Rounds of:
Run as far as as possible in 2:30
If you perform the assigned work before time is up, move on to...

Perform as many Overhead Squats as possible in 1:30.
If you perform the assigned work before time is up, move on to the next round (RUN!).

*If you perform the assigned work before your allotted timed is up, you have "purchased" yourself additional time for the next movement. 
*If on your last round of Overhead Squats, you complete the assigned work before time is up, you are done!

"Nancy" is a powerful couplet that is designed to test your ability to maintain a stable midline under high fatigue and moderate loading.

 

Progressions for "Nancy":

1.  100 meter Run, 15 Assisted Air Squats
 
2.  200 meter Run, 15 Assisted Air Squats
 
3.  200 meter Run, 15 Hands Up Wall Squats w/ 3 sec. hold at position #3
 
4.  300 meter Run, 15 Hands Up Wall Squats w/ 3 sec. hold at position #3
 
5.  400 meter Run, 15 Hands Overhead Wall Squats w/ 3 sec. hold at position #3
 
6.  400 meter Run, 15 Dumbbell Squats (15/10#) 1 foot length away from wall
 
7.  400 meter Run, 15 Dumbbell Squats (25/15#) 1 foot length away from wall
 
8.  400 meter Run, 15 Overhead Squats (45/35#)
 
9.  400 meter Run, 15 Overhead Squats (65/45#)
 
10.  400 meter Run, 15 Overhead Squats (95/65#)
 
*If you completed the assigned work in <20:00 (and within the specified times for each movement), record your time, and if appropriate, next time increase the challenge (attempt the next progression).

*If you failed to complete your assigned work in <20:00 (or failed to complete any of the assigned work within any of the specified times), record your performance, and next time, repeat at the same challenge. 
 
Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of our fitness ideal, and this lady, "Nancy", certainly fits the bill.
 






Related Articles: