-Build aerobic capacity and overhead stability under fatigue.
-Run can be 600m row
-“Nancy” is a classic benchmark that tests pacing and shoulder control.
-Steady engine effort with controlled breathing.
-Overhead squats should stay smooth and technically solid.
-RPE 7, challenging but sustainable.
-You should be able to maintain a consistent pace across all 5 rounds.

Coach’s Tip:

Start the first two rounds slightly slower than you think.
Lock in your overhead position before every squat.

⏱ Target Times (Based on historical Open data & affiliate averages)
Intermediate: 22–25 min
RX: 18–24 min
Advanced: sub-18 min