For time:
800/1,000-meter row
21 overhead squats
600/750-meter row
15 overhead squats
400/500-meter row
9 overhead squats
200/250-meter row
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Today’s workout pairs a weightlifting element with a monostructural element. The row distances are short enough that they deserve to be pushed and not paced. The loading of the overhead squat sits on the light-to-moderate side. The barbell should be taken from the floor and the weight you choose should allow you to complete your reps in 2 sets or less. The goal is less looking at the bar and more moving it. The final row should be an all-out sprint!
Intermediate option:
For time:
800/1,000-meter row
21 overhead squats
600/750-meter row
15 overhead squats
400/500-meter row
9 overhead squats
200/250-meter row
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
400/500-meter row
15 overhead squats
300/400-meter row
12 overhead squats
200/300-meter row
9 overhead squats
100/200-meter row
♀ 35 lb
♂ 45 lb
Coaching cues:
To increase your stroke rate, perform a big, strong drive and pull. On the return, get the hands away from the body, lean in toward your toes, and use your legs to pull your body back into the catch position.
Resources:
Rowing Technique Tips
The Overhead Squat
From the Archives: Rowing Technique
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Comments on 241202
102 Comments
Intermediate option:
Timw 18:50
800/1,000-meter row
21 overhead squats
600/750-meter row
15 overhead squats
400/500-meter row
9 overhead squats
200/250-meter row
♂ 45 kg
13:50
65#
M56/150
800m row, 21 OHS 75#
600m, 15
400m, 9
200m
13:32
14:51, women’s rx
Rx scaled 95lbs
14:58
RX 13:25
M/50-54 🎅🏻
Intermediate
9:49, 7:49, 5;26 -> 22:04
15:39. 115#.
Started with the OHS and added 6 at the end.
43M. 5’8.5 175#
Scaled to 45kg
13'37"
M/52/86
75#
15:12
M/38/6’/174#
19:16 Rx
(OHS 8+8+5/6+9/6+3. Rows approx. 2:00/500m pace.)
Deo gratias
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Dourado Auto Service, Dubai’s top luxury car accessories and auto parts Store in Dubai
Today's workout combines rowing with overhead squats for a challenging mix of cardio and strength. Push the row and focus on efficient movement during the lifts. Choose a weight that allows controlled reps. Sprint the final row for a strong finish!
Dourado Auto Service, Dubai’s top luxury car accessories and auto parts Store in Dubai
Intermediate
25:20
Opción Intermedia.
Overhead Squat con 115lb
1000 MTS Row
21 Overhead Squats
750 MTS Row
15 Overhead Squats
500 MTS Row
9 Overhead Squats
250 MTS Row
tiempo total 24:53"
Scaled to 115#
19:27
16:12
scaled to 115 lbs
Barbara
Rx’d:
Rd.1: 2:38
Rd. 2: 2:46
Rd. 3: 2:46
Rd. 4: 2:48
Rd. 5: 2:53
(25:51 total)
Not bad after vacation
M- 53/ 5'7 / 220
Intermediate- scaled OH sq. To 35/21, 55/15, 75/9
18:01
20:30 / Front Squat
intermediate
13’09”
62 M
intermediate
15:20
Intermediate
15:53
M 54/205/6’
Ohs at #95.
13:59.
Intermediate option:
For time:
800 meter row
21 overhead squats
600 meter row
15 overhead squats
400 meter row
9 overhead squats
200 meter row
20kg
14:21
Low/mid today...21:57, 800m, 600, 400, 200m row, 135# front squats (no shoulders)
Scaled with a 45 lb barbell
1000m row / 21 OHS
750m / 15
500m / 9
250m
19:20
M/48/6’4”/225#
75# OHS otherwise as Rxd
14:37
Too much Thanksgiving food and booze, was feeling logey…
800-meter row
21 overhead squats
600-meter row
15 overhead squats
400-meter row
9 overhead squats
200-meter row
**2, 20lbs dumbbells at the shoulder position. I didn’t warm up and didn’t feel confident doing them at the overhead position.
Completed in 16:03
Completed in 16:03
41/M
For time:
1,000-meter row
21 overhead squats
750-meter row
15 overhead squats
500-meter row
9 overhead squats
250-meter row
♂ 95lb
time: 15:25
17:50 #95, started with 135 did 7 reps then changed to 95 and did the 21 reps ect.
Followed by 4+mile run 36:08
10:58
500m Row
21 OHS (95lbs)
400m
15
300m
9
*two people using rower so shorter distance worked well*
For time:
400/500-meter row
15 overhead squats 10lb DBs
300/400-meter row
12 overhead squats 10lb DBs
200/300-meter row
9 overhead squats 10lb DBs
100/200-meter row
TT: 11:57
First workout back after a couple weeks of not feeling well was rough!
Beginner 11:21
800 meter row
18 overhead squats
550meter row
12 overhead squats
300 meter row
6 overhead squats
200 meter row
17:16
Beginner except at 65#
9:52
Short on time and yup, body’s not having it today. Still a burner even at the novice scale.
That's really fast still!
Thanks Favo!
Great job today by all, extra props to those double-WODers!
13:47 intermediate Female weight 65#
Great work!
Rx- 14:01
Speedy @ Rx; well done!
115lbs Barbell
65lbs OHS
17:45
Very slow transition from rower to bar (40s-50s recovery) otherwise as ordered: no more than 2 segments per OHS set (13+8 - 11+4 - 9). 65lbs may be my current limit for 21 reps.
Men's reps, final 250 "all out" 53.4seconds.
19:59 lots of subs in Goodlettsville. 33 degrees.
Hang half power/half squat snatches for OHS. Planned on subbing sumos for row, but after first round, subbed 600,400,200m runs since my back has been sore. Worked me pretty good, was able to get deeper into the catch than I have in a while, even with the short bar. Wasn’t rushing, wanted good reps.
Always good to go for quality over speed IMHO, nice work in less than ideal conditions!
12:58 rx
53 yrs old
Well done!
No rower, subbed for SDLHP @95lbs(60,45,30reps) OH squats Rx.
17:55
My body was fighting back hard today. A lot of time spent staring at the bar and having internal arguments over starting another set of OH squats.
Incredible time!
beginner
2:30
2:00
1:30
1:00 rowing Times
M33/1.83m/84kg
Inter
14.01
55 yo M/ 5'9"/ 154 lbs
19:37
scaled to 75 lbs
then "241130"
3 rounds for time of:
10 hang power cleans
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold
17:45
scaled to 95 lbs
Another double WOD; lots of work in these! Very well done!
*95lb bar
M35/160lb
16:25 Rx
Terrific!
Intermediate:
15:40
13:53 pp scale with 20# goblet squats
+ some questionable dance moves during transitions 👀
I didn’t see any dance moves prescribed! Musta been some good music!
2500m rowed
85# OHS
18:40
Broke OHS once, first round 15-6 reps
Very nice, especially mostly unbroken. Good job!
Well done Jim!
Rx'd reps & rows, but OHS w/15# bar*
*Tried unloaded 45# bar for about 5, but
shoulders & elbows feeling every year today
15:16
Still a great time! Several of my joints are feeling the years and then some.
M50/77kg/179
Rxd
15:00 20kg barbell, didn’t have the self esteem to put more kg
Great!
15:34 modified
O/H work is my Achilles heel. Has been so for some time. And I don’t have an Oly bar at home.
Rowed the as Rx’d distances.
OH squat with 25# KB alternating arms.
I may invest in a bar and some weights.
Right with you on OHS. I think DB OHS feel more difficult too. Nice work!
15:13 as Rxd
46 years old
powered by TruLabs Hydrate
Awesome job!
50/38/25/12 SDHP
21/15/9 OHS
30kg barbell
18:31
Beginner option:
For time:
400/500-meter row
15 overhead squats
300/400-meter row
12 overhead squats
200/300-meter row
9 overhead squats
100/200-meter row
♂ 45 lb
65 lbs17:58
Nice job upping the weight on the OHS! Good work.
19:06
@40kg
*Bad/light gym day
Globo wod: rows sub 800/600/400m run or 45/55, 30/35, 20/25 caloroes assault or echo bike. For OHS dumbbell sub 11/11, 8/8 and 5/5 overhead squats with a single 35/50lb dumbbell.
Beginner scaling 12:15
14:12
Excellent!
Intermediate right after 241129. That’s enough rowing for one day.
17:28.
probably stared at the bar too long but the rows took out my lungs.
That's a lot with both WODs! Nice job!
That’s a lot in one day! I’m hitting that dirty 30 soon…but not before another workout!
14:18
After a month on vacations, is good to be back! ;)
I was JUST wondering Saturday, where has Luis gone!?! Good to see you back! Great job, especially just off vacation!
Haha you're the best Favo! Cheers! ;)
Wow. That vacation did you well! Excellent time.
Rx. 15:36
Nice!
Excellent—very fast.
1000/750/500/250, 20kg. 16:18
- 1000 m row= 84 SDHP@kb24
- 21 OHS (50kg)
- 750 m row = 63 SDHP@Kb24
- 15 OHS (50kg)
- 500 m row = 42 SDHP@Kb24
- 9 OHS (50kg)
Time: 17’16’’
Rx
17:42
performed immediately after 241130 (12:45). Forearms and shoulders were very fatigued.
broken into
11+10/ 9+6/ 9
Wow, that's a tough double WOD; well done!
That’s fast RXd especially after 11/30 which is a great time!
Tough day. A lot of work done fast.