Workout 19270

Created: June 13, 2026

Description:

For time:
100 overhead squats
Every minute, starting at 0:00, complete 15 double unders. No racks — the bar comes from the floor.

♀ 95-lb barbell
♂ 135-lb barbell
Stimulus and Strategy:
Today’s workout is every bit as dirty as it looks on paper and will require a strong focus on efficiency and rep management. Aim to maintain at least 10 overhead squats per minute through the first 6 minutes, then hang on from there to finish within the intended time domain of 13 minutes or less. The barbell starts from the floor.
The double unders may seem harmless at first, but they add up quickly over the course of the workout. They place a subtle but significant demand on the shoulders, which can have a major impact on your overhead squat performance later on.
Intermediate option:
For time:
100 overhead squats
Every minute, starting at 0:00, complete 15 double unders. No racks — the bar comes from the floor.

♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
For time:
50 overhead squats

Every minute, starting at 0:00, complete 10 single unders.
Do not do more than 5 overhead squats per minute. No racks — the bar comes from the floor.
.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Overhead Squat
The Double-Under
The Single-Under
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Number of Times Completed: 0