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STRUCTURE: Part 1, athletes will do 5 sets of 3 Overhead Squats on the 1:00. Athletes can build. For time, athletes will complete 21 Overhead Squats, 800 Meter Run, 18 Overhead Squats, 600 Meter Run, 15 Overhead Squats, 400 Meter Run, 12 Overhead Squats, 200 Meter Run, and end with 9 Overhead Squats.

STIMULUS: “NEGATIVE NANCY” is a Threshold workout.

STRATEGY: Today’s barbell should be light and athletes should be able to complete Overhead Squats in 3 sets or less. Athletes should be able to run 800 Meters in 6:00, 600 Meters in 4:30, 400 Meters in 3:00, and 200 Meters in 1:30 (during the workout)

SCALING: We can talk to athletes about scaling back the run distance if needed

SCORING: Today’s score is the time **it takes athletes to complete the workout. Athletes should finish between 15-20 Minutes. In Part 1, athletes’ scores will be **Heaviest Load.


-Athletes should try to hold on for bigger sets on Overhead Squats

-Athletes should pace the Run in a way that allows them to get right into Overhead Squats when they return

-Athletes can try to increase their Run speed as the distance decreases


3: Overhead Squat (5 EMOM x 3 – Score Heaviest)


“Negative Nancy” (Time)


For Time:

21 Overhead Squats

800 Meter Run

18 Overhead Squats

600 Meter Run

15 Overhead Squats

400 Meter Run

12 Overhead Squats

200 Meter Run

9 Overhead Squats

Time Cap: 22 min


1000/750/500/250 Row, 2000/1500/1000/500m Bike

RX+-Same as RX



60+-65/45#, Back Squat

Basics-11-9-7-5-3 OHS PVC, 400/300/200/100m