Workout of the day

for time
50-40-30-20-10
Sit-ups
25-20-15-10-15
Overhead squats

Workout notes

Today we have a for time workout with the pairing of a very simple movement and a more complex and difficult movement. The overhead squat is one of the more challenging things we do. Make sure that you can keep the bar in a solid position as you travel all the way down into each squat. Front squats are a great scaling option if overhead squats aren’t happening today. There are 150 Sit-Ups and 75 overhead squats in this workout. To scale the total volume you can cut off the first round of 50 and 25 which will drop your rep count to 100 sit-ups and 50 overhead squats.

Scaling

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 155/105 lb, ghd sit-ups or toe-to-bar