Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 chest-to-bar pull-ups
♀ 65-lb barbell
♂ 95-lb barbell
Post rounds and reps to comments.
Stimulus and Strategy:
Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3 chest-to-bar pull-ups
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Overhead Squat
The Chest-to-Bar Pull-Up
The Ring Row
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Comments on 260318
154 Comments
6 rounds (10 unbroken and then 5+5)
C2B no problem, squat were the challenging part
5 rounds + 1 rep
10 OH SQUATS @30kg
5/5/3/3/3 C2B
M/40/6’/174#
5+7 Rx
Deo gratias
5 round + 8 reps
55lb overhead squats
5 ring rows
Matt
Rx
65 reps
*did 10 c2b by mistake
Holly
35#
55 reps
20kg OHSx8
Thin banded 3xC2B
5 pull ups
5 rounds
6 rounds Rx
5 rounds : 10 OS 40kg + 5 crest to bar + 1x 7 OS
Sub/scale:
oh squat (13#)*
ring rows (40" to floor)
score: 9 rds + 6
*still fighting to get into good overhead position in squat
7+8 Rx. OHS unbroken. Squat snatched the first rep in all rounds. C2B were unbroken for 6 rounds and on the last one did 4+1. On the last set OHS I was on the bottom of the 9th rep, looked at the clock with 2 sec to go, lost the overhead position, and dropped the bar :( The moral of the story: just finish the damn rep!!
7 rounds + 1 OHS
8 Rounds
EXTREMELY limited by wrist pain~ :(
M 55/210/6’
Scaled weight to #75 and 5 pullups.
7+3.
I modified this workout to work in our Muai Thai Gym. I used 2 x 16kg kettlebells. The overhead squat was very difficult with KBs, so I modified and did 8 x lunges instead. I only did one pull up per round as there were no bands to assist.
8 rounds and 8 pull ups in 8 minutes. Very challenging workout.
Afterwards I did 25 minutes of zone 2 on the echo bike.
Rhys
Did the warmup then ran out of time trying to address a random pain in Dads lower leg that happens when he squats lately. Had an appointment so had to move on. Felt super weak and everything hurt anyway. Same thing happened on Monday. Today we did
CFWUx2
then build up to a heavy strict press (145), then 8 rounds with roughly a 5rm load: e3m
2 strict chest to bar pullups
2 strict shoulder press at 125lbs
2 strict chest to bar pull-ups
dad did 3 of everything and did ring rows with little to no angle/used 45lbs. After working up to 50x2 reps
46/177lbs/177lbs.
Rest day workout
8+6
75 lbs
7rds + 6 OH Squats
Intermediate scaled to 3 jumping chest to bar pull ups. 10-55# ohs
4 rounds
55lbs OHS, C2B, 7 rounds
8+10 RX
95lb
2strict c2b
6R+8reps
https://youtu.be/2UeJFomTr70?si=_bo6eAUF9WaXDS5T
43/m
RX
5 rds + 10 OH squats
5 rounds + 10 +3
overhead squats @ 20kg
5 strict chest to bar pull ups
9 rounds rx
8rds+3reps RX
7 rxd
RX-5 Rnds +3
Four rounds 95lbs and chest to bar.
over head squats are a thing that I’m improving on
Intermediate Scale
Score: 6+10
7+6
Rx 10 rounds + 10 Overhead Squats
*Unbroken.
*Went out Hot and it got tough!
Wow!
Intermediate
7 rds + 5 OHS (finished round 8 after)
Knees, wrists, back, elbows - pick the excuse for not doing Rx weight. I don't quite have CTB volume like that either to get close to 8 rounds. I was on track for hitting 8 rounds and change but things started falling apart in round 5.
You pushed through falling apart & finished the round too! Nice!
Maaaan… so I warmed up and built up OHS to 95lbs for a few reps. Didn’t feel super comfortable, but I thought it would settle in after starting the workout. Nope. Shifted to trying intermediate (certainly should be able to do that, right?) Nope. Scaled to doing rounds of 10 Back squats at 95# and 5 C2B. 9 rds + 6 reps.
There must be a flexibility problem or something with the left wrist or left shoulder or both…. I could feel it in the grip. The bar rested differently on my left hand vs my right. Any adjustment threw balance way out of whack and my left shoulder collapsed and couldn’t hold the weight. No pain in the wrist… just lack of flexibility. If anyone got this far reading through all my precedent bullshit, I’m open to suggestions or recommendations, if offered. They would be appreciated.
That's still movin with that many rounds - Manion practice! Great job, bro! I wish I had a suggestion for improving wrist and shoulder flexibility other than stretching/mobility work. The therapists had me doing a ton of stretching when I was doing OT for wrist and elbow pain and I still regularly do those stretches to this day - pretty sure it's helped improve flexibility at least a little.
Flexibility is definitely a good thing to work on. There are some good follow along drills on YouTube if you Google OHS improvement, barring something wrong orthopedically of course. You still adapted & carried on!
Thanks yall! Yeah, I probably ignored flexibility and stretching way too long.
6 rounds+8
At the public gym 🤫
Great work, Sam
Well done!
Nice!
15 OHS
12 C2B
Great job!
9 rounds
RX
Awesome!
51 yo M/6'2"/263 lbs
RX 6rds + 2
8 rounds
UB CONTROLLING PACE
6 rounds + 10+2
56 yo M/ 5'9"/ 150 lbs
6 rounds + 7 OHS (97 reps)
scaled to 75 lbs
Great work, Quinn!
My right shoulder audibly wept when I read this last night. That said, to avoid this being 2 rounds of no reps, I went with:
12# body bar for 10 OHS, 5 assisted CTB
8 rounds*
*11 seconds left. No 9th. Not today, satan.
I did, however, do some lat pull downs & lying OH stretch/mobility drills with a plate & stall bar facing OH squat drills. My right shoulder is packing a bag & going to stay with our mother now.
What? This is a crisis. The BG in need of some lovin'. And, with tomorrow a rest day, a double OF tonight.
Favo, you KILL almost all of us every day. Everyone's right shoulder needs to go see its mama every now and then.
No judgement here, you Fkin rock!
Yeah, can't say it better than CN and Jim!
Thanks y'all. That shoulder is (one of) my problem joints. One of these days I'll need to have it looked at again. Dislocated before, so it likes to subluxate & ache & burn & lock up when I try to make it do too much. I need a KT tape suit.
6 rounds + 10 OHS.
Notes: UB first two rounds, then C2B in sets of 3+2.
Great work!
M 53/79KG/175CM
6 rounds+ 8 reps
10 overhead squats. [ scaled squat till bench (90°)] knee issue
5 chest-to-bar pull-ups
♂ 95-lb barbell = 43kg
Well done!
Rx
9+10
Excellent!
M52/5'11/220#
8' AMRAP
10 Overhead Squats: 75#
3 Strict Pull-ups
6 Rds
Great job!
@55#
5+3
8+7
Sorry to piggyback Luis, but the site is jacking me around...again.
75# and strict pull-ups
7 rounds
63/5'8"/160
Hahaha 😂 be my guest Jim!
Great work, both of y’all
Very well done to both!
Awesome job both!
Beginner option 7- rds
Great job!
-10 OHS (65 lbs)
-5 chest two bar pull-ups
*7 rds + 1 rep
Nicely done!
10 RX
Wow! Great!
RX 9rd + 6
Very nice!
M47 Rx 6rd + 7
10 OH squats 20# bar
3 pull-ups kip
Not my fav WOD
Nor mine! Great work though!
10 overhead squats 40#
3 pull ups
INT - 8+10
3 reps
Begginer
Rxd at the Y. Strict pull-ups.
6R + 3 reps.
finished rounds 7&8 after the whistle.
ohs are a weakness, maybe should have gone intermediate. Like folks are saying, after round 2 the fun was gone!
Finished the round in progress + 1 after the bell? Bravo, amigo!
Awesome job!
Great stuff, James!
Great work, finishing + more!
5r/75reps
10 Overhead squats(65lb)
5pull ups
75 reps
5 rounds
5 x PU
109 reps
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats 40 kg
5 pull-ups
120 reps for 07:52 in total
This looks SO easy...for the first 2-3 rounds, then misery thereafter. Serious heart-burnsies here. If you really want to punish yourself for some sins this past week, do 9 or 10 minutes of this.
This
😆