Overhead squats are a great exercise that you should be working on, but we also know you are here to get a workout in and not necessarily practice overhead squats if you are struggling with them.
The choice is yours to substitute front squats out for overhead squats in the strength, the wod, or both.
Either is a good choice. Just show up.
Mobility Prep (2 minutes):
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
—
General Warm-Up (5–7 minutes):
2 Rounds:
10 PVC Pipe Passovers
:15/:15 second PVC Pipe Prayer Stretch
10 Air Squats
6 Hanging Strict Knee Raises
8/6 Calorie Row or Echo Bike
Specific Warm-Up: (5-7 minutes):
Barbell:
2 Sets: From the Rack
2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk
5 Overhead Squats (empty barbell)
Then Build Towards 75% of 1RM Overhead Squat
Strength
Overhead Squat (or front squat)
Every 2:00 x 4 Sets
3 Reps @ 75%+
% of Overhead Squat
Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck). The coaching emphasis here today should be how to get into the correct position with the most optimal movement for each athlete.
Workout Primer
Spend 2-3 minutes working on Toe to Bar technique and modifications for the day
Then Perform Primer..
6 Toe to Bar
6/4 Calorie Row
6 Overhead Squat
5/3 Calorie Echo Bike
WORKOUT
“Voodoo Magic”
For Time:
Every 4:00 x 4 Sets
12 Toe to Bar
12/9 Calorie Row
12 Overhead Squats
10/7 Calorie Echo
Barbell: 95/65lbs (43/30kg)
Level 2:
For Time:
Every 4:00 x 4 Sets
12 Alternating Toe to to Bar
12/9 Calorie Row
12 Overhead Squats
10/7 Calorie Echo
Barbell: 75/55lb, 34/25kg
Level 1:
For Time:
Every 4:00 x 4 Sets
12 Kipping Knee Raises
10/8 Calorie Row
12 Goblet Squat
8/6 Calorie Echo
Kettlebell: 44/26lb, 20/12kg
Goals / Stimulus / Objectives
Goal: 3:00-3:30/set
Score = Sum Total Interval Time
Stimulus: Midline Stamina and Endurance
RPE: 8/10
Primary Objective: Aggressive Machine Paces
Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.
This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.
Strategy:
Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.
Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.