Workout of the day

Today’s workout, “Nancy,” is designed to test both your endurance and strength. With a combination of running and overhead squats, you’ll be challenged to keep a steady pace while maintaining proper form. Aim to complete all 5 rounds as quickly as possible, and push yourself to beat your previous times if you’ve done similar workouts before!

The workout of the day consists of:

5 Rounds For Time

  • 400 meter Run
  • 15 Overhead Squats (95/65 lb or 43/29 kg)

Scaling

  1. Overhead Squats:
    • Use a PVC pipe or a broomstick if you’re a beginner.
    • Reduce the weight to 65/45 lb (29/20 kg) for intermediate.
  2. Run:
    • Reduce the distance to 200 meters if needed.
    • Substitute with 1 minute of high knees or butt kicks if unable to run.

No equipment

  1. Overhead Squats:
    • Perform Air Squats or Goblet Squats using a household item like a backpack or a gallon of water.
  2. Run:
    • Substitute the run with 2 minutes of jump rope, high knees, or mountain climbers.

Warmup

  1. 5 minutes of light jogging or brisk walking.
  2. Dynamic Stretching:
    • Arm Circles: 30 seconds each direction
    • Leg Swings: 30 seconds each leg
    • Torso Twists: 30 seconds
  3. Stretching:
    • Hamstring Stretch: 30 seconds each leg
    • Overhead Shoulder Stretch: 30 seconds
  4. 3 sets of 10 Air Squats & 5 Inchworms.

Cooldown

  1. Light jogging or walking for 3-5 minutes to cool down gradually.
  2. Stretching:
    • Quadriceps Stretch: 1 minute each leg
    • Hamstring Stretch: 1 minute each leg
    • Shoulder Stretch: 1 minute each side
    • Calf Stretch: 1 minute each leg
  3. Deep breathing for 2 minutes to lower your heart rate.