Workout 17884

Created: April 22, 2026

Description:

Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push ups

♀ 55-lb barbell and a 2-inch deficit
♂ 75-lb barbell and a 4-inch deficit
Stimulus and Strategy:
Today, you'll take on 4 sets of 8 heavy overhead squats, followed by a fast AMRAP. Plan to record your heaviest lift that meets the full range of motion with quality. Plan to start a new set every 4 minutes for about 15 minutes total. After that, we get to load it down, but spice it up with a 6-minute AMRAP. The goal is to practice sound overhead squat technique for big sets of 15 or more at conditioning speeds. The deficit push up adds a little more fun to the workout and will challenge the Murph proficient athletes, while allowing all athletes to try a new range of motion. We are looking for a comfortable set of 10 consecutive reps to be cleared for the full sets of 30. Scale the reps before varying the movement — 15 reps per round will do the job.
Intermediate option:
Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push ups

♀ 45-lb barbell and a 1-inch deficit
♂ 65-lb barbell and a 2-inch deficit
Beginner option:
Overhead squat 8-8-8-8 reps
Then,
Complete as many reps as possible in 6 minutes of:
20 overhead squats
15 push ups from the knees

♀ 15-lb barbell
♂ 35-lb barbell
Resources:
The Overhead Squat
A Fresh Take on the Lowly Push-Up
Push-Up From the Knees
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Number of Times Completed: 0