Workout 17026

Created: March 18, 2026

Description:

Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 chest to bar pull ups

♀ 65-lb barbell
♂ 95-lb barbell
Stimulus and Strategy:
Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest to bar pull ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest to bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3 chest to bar pull ups

♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows

♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Overhead Squat
The Chest to-Bar Pull-Up
The Ring Row
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Number of Times Completed: 0