Nancy

Nancy is a conditioning workout that pairs running with overhead squats. It challenges your quadriceps, shoulders, and core across multiple rounds while also using your glutes and hamstrings to keep you moving.

Start with a barbell loaded at a weight appropriate for you. Stand with your feet about shoulder-width apart. Snatch or press the bar overhead so your arms are fully locked out, elbows straight, and the bar sits above the middle of your body.

Each round begins with a 400-meter run. When you return to the bar, perform the overhead squats. Push your hips back and down while keeping the bar stacked over your center. Lower yourself as far as you can with good posture, then drive through your whole foot to stand tall. Finish all reps before starting the next run.

Breathe steadily on the run. Before each squat, take a breath and tighten your midsection. If overhead squatting feels limited in your shoulders or ankles, reduce the load or cut the depth. To make it harder, move faster through transitions and keep rest short.

Fault: The bar drifts forward or backward overhead during the squat. Fix: Actively press the bar up and pull the bar apart with your hands as you descend and stand, keeping it over the middle of your foot.

Fault: Your heels lift off the floor or your chest drops forward. Fix: Turn your toes out slightly, widen your stance if needed, and sit your hips straight down between your heels.

Fault: Your elbows bend during the squat. Fix: Lock your arms before you start each rep and focus on holding that straight line until the set is finished.

Fault: You go all-out on the first run and fall apart on the squats. Fix: Pick a pace you can hold for five rounds, then speed up in the final round only if you feel strong.