Interval Nancy
Every 5 minutes for 25 minutes, complete:
400-meter run
15 overhead squats
Rest with the remaining time.
♀ 65-lb barbell
♂ 95-lb barbell
Compare to Nancy on 241026.
Post round times to comments.
Stimulus and Strategy:
Today's workout is a twist on the classic benchmark Nancy. In this variation, you will have 5 minutes to complete a single round of Nancy, then rest with the remaining time. Once time is up, you will repeat until you complete 5 total sets. The goal is to sprint each round to give yourself as much rest as possible before the next round. Try to finish a round in 2-3 minutes. The loading of the barbell should allow you to complete your reps in 2 sets or less — ideally, unbroken if possible. Push the pace on the run, but only as fast as you can get back to the barbell and immediately pick it up.
Intermediate option:
Every 5 minutes for 25 minutes, complete:
400-meter run
10 overhead squats
Rest with the remaining time.
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
Every 5 minutes for 25 minutes, complete:
200-meter run
6 overhead squats
Rest with the remaining time.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Running Drills | Pulling in Place
The Overhead Squat
The Nancy Workout
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Comments on 260216
100 Comments
Holiday in Brazil: i did 1km Run , (5rounds 400m Run + 10 handstand push ups) + 1km Run and walk
Runs: 2:19 2:17 2:15 2:15 2:13
~1:25 rest each round.
RX male 95 lbs
average 4:40 each round
5 rounds all 95# run on treadmill 1%. Reps all unbroken.
1- 10 min mile - 10 OHS
2- 9:30 min mile - 10 OHS
3- 9:00 min mile - 10 OHS
4- 8:30 min mile - 10 OHS
5 - 8:00 min mile 15 OHS
Rx 2:03-2:01-1:59-2:01-2:00
*Unbroken and Fast!
*Ran Inside: 6 Laps = 400m
*10:04 Total Working Time.
Fantastic!
Bro
4 min rounds
Assault runner & pvc OHSQ injured right knee. Scaled it back. No pain today!
M/47
2:33, 2:34, 2:37, 2:29, 2:32 (assault runner)
Used 75#
had 1:20+ rest every round
Sub/scale:
500m row
15 oh squat (13#)
times: 2:47, 2:42, 2:38, 2:36, 2:32
Warm up 500m row, 40 wall ball - 30 an mat s/u 20 push up 10 slow and controlled pull ups
1:51/1:51/1:57/2:08/2:20
= 10:07 total time according to AI. I didn’t want to count.
Work - 3:00, 3:00, 2:53, 2:49, 2:32
65#
Broke up rds 1-2 8/7
Unbroken rds 3-5
Felt great but could have gone heavier.
3:00
3:00
2:51
3:03
3:05
Rxd 2:48-2:50-2:46-2:45-2:44
Good, and good to see you posting again.
70 lb goblet squats
all under 3 minites
Beginner with a 15 Calorie Assault bike
Last round was 1:36. Forgot to keep track.
2:50 – 2:36 - 2:45 – 2:35 – 2:41 RX
Rx’d:
2:41
2:35
2:37
2:42
2:47
Went unbroken this time. Added times of intervals adds to 14:42, just below my Nancy PR. Shoulder strength/flexibility still an issue, but the rest time helped the unbroken sets.
241026: 17:26 (Regular Nancy, not unbroken)
230918: 14:41 (Regular Nancy PR) (unbroken)
Awesome job, broski!
That’s fast, amigo. 👍🏽
Very well done!
Did partner hold/ttb/wallball/lunge wod from cap today with Dad: 2 rounds plus 7 reps with 30 ttb/hkr, 40 wb, and 50 overhead walking lunges per round. (25m cap)
Rx
1:59, 2:03, 2:00, 2:05, 2:09
Phenomenal
Crushed it!
Flying.
Sweet!
Treadmill, 2x14 Kg DBs
2:50, 2:35, 2:22, 2:01, 1:50
Nice! Especially that last one!
Awesome decrease in those set times
Very well done!
Ladies Rx
2:25-2:20-2:21-2:25-2:20
230626: 15:11, 65# (men's intermediate)
220817: 14:52 same scale
Intended to only scale weight to 75# but the left wrist was not liking that load at that angle in warmup for some reason hence the additional scale in weight. Odd because I didn't have any issues with it doing HS holds in warmup and cooldown. UB on all OHS but this required a few breathes before getting on the bar. Also, not sure why HQ changed the intermediate scale from previous programming - men's intermediate scale has simply been the ladies Rx for some time.
Excellent consistency & great times!
Very fast times!
56 yo M/ 5'9"/ 148 lbs
3:34 - 3:02 - 2:56 - 3:00 - 3:07
total 15:39
subbed 400 meter rows for runs
scaled to 75 lbs
Unbroken sets, can likely do RX next time. Had about 1:30! To rest each set
2 x fence and fence back
10 OHS @ 20kgs
2.23
2.07
2.05
2.010
2.07
(This not a performance issue. It’s raining heavily)
Thanks in advance
500m on a rower or 1000m on a stationary bike perhaps.
400m row
2:32
2:38
2:38
2:48
2:45
2:51
2:46
2:40
2:29
45
Rx 10:44 total
2:15
2:10
2:09
2:06
2:04
Fantastic!
400 m Elliptical
45# barbell
4:20, 4:50, 5:30, 5:40, 7:00
25:00 4 rds + 200 m
28:10 5 rds
Great work!
2:36
2:40
3:00
3:10
3:14
260216 Rx 2:50,2:44,2:40,2:34,2:21
On a treadmill @1°, snatch up. May have sandbagged that a bit...
241026 Rx 15:10
Outside, snatch from the ground
230626 Rx 17:40
from the rack, on a treadmill @1°
Awesome job!
400m rows- 15 OHS @35# (unloaded BB)
3:40/2:47/2:59/2:55/2:54
If this WOD was a song, it'd be "Hello, weakness(es) my old friend(s)."
Great job getting after it!
🎶 I will be humbled once again🎶
Great work, notwithstanding!
Huge improvement after R1. Get it! I recognize this music more than your J Cole recommendation.
Now mainsite isn't allowing me to reply to myself. Jeesh.
History...some rows, some runs. Mostly rows of late
11/8/2024: 20:35
6/26/2023: untimed (65#)
8/15/2022: 23:07 (75#)
10/23/2021: about 25 min (75#)
9/28/2015: 18:44 (75#)
7/16/2013: 22:55 (75#)
5/6/2013: 19:23 (80#)
6/5/2012: 19:30 (75#)
Subbed/scaled to
500m rows
15 OHS, 75#
3:36 - 3:28 - 3:28 - 3:28 - 3:25
All OHS unbroken save R1, when a shoulder cramp derailed me for a few seconds.
63/5'8"/162
Welcome to my posting struggle world! Nice long Nancy history, Jim! Great work today, especially consistency & fastest at the end pre-fatigued!
Well done, Jim!
Looking good, Mr. Jim!
Rx ish in the garage gym. Outdoor loops 500m.
3:15-4:15.
fastest was round 2. Slowest rounds 4&5. All squats 10-5. Runs sucked, slippery route from some snow last night.
Had to switch to FS in round 5, wrist pain started in round 3. Able to work through round 4 but 5 hurt immediately when it went overhead.
2023-19:57 (garage)
2022-20:02(air assault runner)
2021-14:13(intermediate)
this one sucks every time.
Kudos braving that slush! I was not so brave! Hope the wrist issue is fleeting!
Well done, especially with the poor conditions and extra distance!
Rx
2:45
2:48
2:50
3:02
3:06
I’ve been too busy to post, with a change to my routine, but I’ve been hitting the WODs. Today was my 56th!
But good work today done ✅! Loved it. Great way to kick off my day off.
Happy President’s 🇺🇸 Day!
/Two days older/
Awesome! Keep at it!
Beginner option
75- lbs ohs
1-1:49
2-1:41
3-1:48
4-1:52
5-2:00
2:14-2:10-2:26-2:28-2:30
Every 5 minutes × 5 sets:
400-meter run
15 overhead squats
♂ 95 lb
Times:
2:25 / 2:18 / 2:20 / 2:35 / 2:38
M / 35 / 6’0” / 198 lb
Excellent!
Great job!
Today came up with the following:
3 rds for time:
-400 m run
-10 kb cleans each arm (31 lb kb)
Then did 3x10 push presses each arm with a 31 pound kettlebell
The first rule of CF: constantly varied work executed at high intensity.
The second rule of CF: no off-program work goes unpunished.
3:10/3:17/3:20/3:26/3:33
M47
5x400m 95# ~3:15m rd
4:00, 4:10, 4:15, 4:20, 4:30
400 m run
15 overhad squad 95 pounds
2:57
3:00
3:05
3:05
3:14
15 DB squats 95#
Slowest time cap 3.27
worst time cap 3'29"
2:50
2:50
2:45
2:45
2:40
M/56 👨🏻🦳
Intermediate
3:39; 3:27; 3:36; 3;27; 3:26
241026 Inter 21:21
rx/3:00/3:01/2:55/2:48/2:57
3:10 - 3:15 - 3:15 - 3:13 - 3:19