Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups
♀ 55-lb barbell and a 2-inch deficit
♂ 75-lb barbell and a 4-inch deficit
Post loads and reps to comments.
Stimulus and Strategy:
Today, you'll take on 4 sets of 8 heavy overhead squats, followed by a fast AMRAP. Plan to record your heaviest lift that meets the full range of motion with quality. Plan to start a new set every 4 minutes for about 15 minutes total. After that, we get to load it down, but spice it up with a 6-minute AMRAP. The goal is to practice sound overhead squat technique for big sets of 15 or more at conditioning speeds. The deficit push-up adds a little more fun to the workout and will challenge the Murph-proficient athletes, while allowing all athletes to try a new range of motion. We are looking for a comfortable set of 10 consecutive reps to be cleared for the full sets of 30. Scale the reps before varying the movement — 15 reps per round will do the job.
Intermediate option:
Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups
♀ 45-lb barbell and a 1-inch deficit
♂ 65-lb barbell and a 2-inch deficit
Beginner option:
Overhead squat 8-8-8-8 reps
Then,
Complete as many reps as possible in 6 minutes of:
20 overhead squats
15 push-ups from the knees
♀ 15-lb barbell
♂ 35-lb barbell
Resources:
The Overhead Squat
A Fresh Take on the Lowly Push-Up
Push-Up From the Knees
Find a gym near you:
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Comments on 260422
134 Comments
1+5 at 40kg BB and 6” deficit
Rx 1+27
OH SQUAT
30 - 35 -40 (7 reps) - 40 kg
AMRAP 6’
OH squats @25kg
1 round + 14 reps
Rx — 135/145/155/165
1 Round + 25 Reps
4x16 DB OHS @ 50#
AMRAP6:
40 DB OHS @ 30#
30 Deficit Push Ups
104 reps
55lb x8
75lb x 8
75lb x 8
dealing with some right quad tightness
1 Round+ 65 reps
165lb OHS. 129 reps on WOD Rx
Why won't you post .com?
RX: 1 +20 OHS
83reps
30kg/40kg/50kg/60kg 8 reps
SBD 3 reps
1 round 40 OS + 30 push ups in 5 minutes (a little tired of SBD training before)
KG 35 37.5 40 42.5
RX : 1 round +16 ohs
5 rds + 7
Rd - 10 air squats/10 wall push ups
8-85
8-90
8-95
8-105
From rack
6 min AMRAP
40 overhead squats (from ground) - 45lbs
15 pushups from knees
2 rounds
105, 115, 135, 140
RX 1 plus 16
M 55/210/6’
Forgot to post ohs weights.
95/105/110/115.
M 55/210/6’
Intermediate scale.
1+23.
39 / M / 5'9" / 144lbs
75-85-75-75
The bars at this place are slippery, and I didn't remember to bring chalk. Wasn't safe to go higher...
Then,
45lb OHS, ~1” deficit push-ups:
0 rounds + 40 + 21
Amrap- 65# front squat
Deficit Pushups on 35# db
Finished 1 round
4x8 - 35#, 45#, 55#, 65# (4 successful reps and a few attempts after dropping bar)
Amrap-Intermediate
6 min-40 ohs 45#, 20 1” deficit strict pushups
10 more deficit strict pushups at 8 min. (Last 3 with knee assist)
1 rds + 1 (Rx)
1+15 Rx
1 round +8 OH
135 for the sets of 8 and one round of the amrap
135 for the sets of 8 and one round of the amrap
4x8 with pvc
1 + 20 ohs (pvc+20lb vest)
1+ 15, RX
For the amrap got to 80 overhead squats with 55lb and 50 deficit push-ups
Intermediate+
65-75-85-95
AMRAP w/ 65# and 4” deficit: 80 reps
Shoulders no likey, but felt a mote better than last OHS-infused workout.
Good work, bro!
For the amrap got to 55reps at 53#
6 min AMRAP= Men’s RX, 1+5 OHS.
OHS @ 75, 85, 95, 105
1 round/70 reps (Intermediate)
Opted not to try 105 given what was coming up next
With a 65# bar and 3.75” deficit
1 rounds + 26 OHS. 2 rounds in 9:02.
63/5’8”/151
Awesome work!
Awesome job, Jim!
Intermediate option:
Overhead squat 8-8-8-8 reps (30kg)
Then, in 6 minutes of: 40 overhead squats with 15kg - 2 rounds; and 1 round of 30 2inc. deficit push-ups
1+28
1+26 rx
135 across. Used ATG slant board for last two sets. Felt good to get deeper.
1+12 scaled to 45# and did deficit push ups.
M/48
115, 135, 155(4), 145
1rd+37 rx
1 Rnd + 25 regular pushups
95 - 115 - 125 - 135lb
1 RND + 15 RX
By far my weakest lift so I focused a lot on form over load
65-75-85-85
intermediate
1 round@65lb
F/36/114 lbs/5’1”
135-155-175-195lbs.
Rx 2 rounds
*140 reps
*Wore a Belt and Knee Sleeves for Heavy Squats.
*Those 8’s were tough on the elbows!
*20/20 on OHS, mostly 5’s until the end on Push-ups.
Fantastic, Derek!
nice OHS loading!
AMRAP - Intermediate reps at 45lbs
2 rounds plus 16 OH squats.
M52/5'11/225#
OHS, 4x8: 95-115-135-145
6' AMRAP
40 OHS: 65#
30 Push-ups: 2' deficit
77 reps
42/52/57/62kg
1 RD + 40 OHS
8 @85
8 @95
8 @105
70 reps
65lb
3" deficit
8s @ 65lbs
Rounds @ 35lbs
Total 1 rd + 40 + 11 = 121 total reps
that was misery
(4" deficit)
75,85x3
Time ran out with 14 push-ups left.
RX deficit & weight: 55lb & 2”
8-8-8-8 45lbs
20-20-10 45lbs
15-15-15. 4in deficit
85 total reps
Kg->#
Rx
OHS- 176/198/220/231
WOD- 2 Rounds
Wow, that’s heavy and fast, bravo!
Ohs 50-70-70-75KG
83reps in AMRAP 🔥
95-105-115-125
56 reps on the amrap with intermediate loading and 2” deficit
Should’ve had more rest before the amrap! (3m)
Dad: 20-20-25-25
55 reps with 15lb bar beginner format ohs 20/15 push-up off 30” box
176cm/47/179lbs
But a head cold has got the room spinning 😵💫
8s - 135, 135, 155, 165
6AMRAP - 90
Beast, especially with a head cold!
40-45-50-55 kg 8-8-8-8 OS
1R 40kg OS (2x20 reps) 3x10 decline push ups
+ 15 40kg OS
Can move my arms🤣
135 - 155 - 185 - 205
1+62 RX
Great Job!
Great Job!
Wow, strong!
2x rounds (6mins)
1: 45lb bar 40 squats 30 push ups
2: 45lb bar 40 squats 15 push ups
OHS needs mobility work. Found myself on my toes a lot.
4x8 OHS with 15# bar
6 minute clock 40 OHS/30 DPU*
*2 inch (stacked bumper plates on toes)
1 round + 46 reps (finished 2nd out of time, because LK is right, Favo would! )
Well done! I knew you would finish the round!
Intermediate'ish
OHS sets: 65-75-85-95 then decided to try another set at 105#
AMRAP: 3.5-inch deficit (old perfect pushup bars) for the pushups
1R+20 OHS = 90 reps for score (140 total work, finished 2nd round after)
OHS felt smooth at 105 but some joints weren't going to agree with more weight. Similar joint considerations for going with intermediate weight. Wasn't going to finish round 2 but then the WWFD (what would Favo do?) thought popped into my head.
That's awesome getting to 105# on a difficult move! Excellent! I wholly support the round finishing!! Favo approved 😂
RXd at the Y.
85-105-115-125
67 reps (1 R + 17 OHS)
Used two 45 lb bumper plates for the deficit push-ups.
Right shoulder was not feeling this one, just never felt stable to go heavy or rep out big sets during the lighter side of the AMRAP. After a good three day run of strong WODs, this was a humbler. CF HQ giveth and taketh awayth.
*87 reps during AMRAP* Duh.
Great job, James!
Well done!
15/15/20/45
then 6 min amrap
40 ohs @ 15#
30 4" deficit push ups
1 rnd plus 4 ohs
m/56/180
Happy to have little to no pain in my left shoulder....
@Jim R--JJ from yesterday--I just want as fast as I could to mimic a sprint for 30 seconds, I didn't keep count (which is weird for a CF wod right???:)
Nice job & great with no pain!
Solid, Mike!
M45
40-45-50-55 kg x 8
AMRAP 6min
OHS @ 35 KG x 40
Deficit pu 14
56 yo M/ 5'9"/ 150 lbs
95-95-100-105
1 round + 8 Overhead Squats (78 reps)
scaled to 65 lbs
hand release push-ups with 4 inch deficit
Rx: 73 reps
Metcon RX - 40+30 + 15 OH squats
Beginner option:
Overhead squat 8-8-8-8 reps
Then,
Complete as many reps as possible in 6 minutes of:
20 overhead squats
15 push-ups from the knees
♂ 35-lb barbell
50-55-60-75 lbs
3- rds plus 5 reps
140 reps
110 reps
OHS to box 14”: 40-45-50-50
AMRAP:
OHS to box 14” 35# reps 40+20
Deficit Push ups 30
Great job. I should try box squats on this one. Thanks for the reminder!
WOD 1+2 Rx
50, 60, 65, 70 Kg
86 reps
Excellent, Luis!
8-8-8-8 35# DB front squat
1+20 30# DB front squats @ 3" pushups
OHS 8-8-8-8 @ 75#
1rd + 20 reps at 75# / 4in
OHS 8-8-8-8 @ 75#
1rd + 20 reps at 75# / 4in
Then AMRAP: 7.5 Dbs OHS 10 reps x 4 rounds, PUs at 2” deficit 8 reps x4 rounds.
72 total reps in 6:00.
OH squat sets of 8: 30, 40, 45, 50
6 min AMRAP 30# OH squat and 2” deficit pushups
10 OH, 8 PU 4 rds
40,40,45,45 kg
Opción int. 140 reps
65, 75, 85, & 105 lbs
Intermediate option: 1 rd +7 reps
125-130-135-140
85 reps RX (40 ohs + 30 dpu + 15 ohs)
Oh nice! I missed this before!
Ohs 4x8 @ 115
1 round plus 3 ohs
135 for all OHS
RX 100 reps.
Finished 2nd round after timer.
Great work & bonus points for finishing the round!
Great job!
135 145 155 165
Rxd 80reps
Well done!
ohs:8/35kg 8/8/8/40kg
wod: rx 2r+15
Wow 2+! That's awesome!
1 round + 15 reps
@20-25-27-28 kg
Amaro 6’ RX
1 round + 13 reps
Great work!
2 rounds 7 reps RX
Overhead squat workout: 20kg
AMRAP: 20 OHS 7.5kg + 15 knee push-ups: 2 rounds, 5 reps
kg: 30; 35; 45; 55
RX. 1 round
Wod: 2 rounds on the nose
Nice!