The GirlsFor time · Time cap 20 min
Nancy
Nancy is five rounds of a 400m run and 15 overhead squats. It tests aerobic capacity and overhead stability at the same time, and the runs get harder every time you put the bar down.
The workout
5 rounds for time of:
400m run
15 overhead squats (95/65 lb, 43/30 kg)
Movement standards
- Run: 400 meters per round.
- Overhead squat: bar locked out overhead the whole rep, hip crease below the knee at the bottom, full hip and knee extension at the top.
- The bar can be snatched or taken from the back to overhead; no rack.
- Rx load is 95 lb (43 kg) for men and 65 lb (30 kg) for women.
Scaling
- Load at 65/45 lb (30/20 kg), an empty bar or a PVC pipe with perfect depth.
- Front squats instead of overhead squats if shoulder mobility limits you.
- Reduce to 3 or 4 rounds if 5 will take longer than 20 minutes.
What is a good Nancy time?
| Level | Result |
|---|---|
| Beginner | 18 to 22+ min (scaled or Rx) |
| Intermediate | 14 to 18 min Rx |
| Advanced | 11:30 to 14 min Rx |
| Elite | under 11 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Run at a pace you can repeat five times; the last two rounds decide your time.
- Do the 15 overhead squats unbroken; one snatch and go, then breathe on the run.
- Keep your armpits forward and the bar over the middle of your foot to save your shoulders.
Frequently asked questions
Log your Nancy time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
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