Nancy
5 Rounds of 400 m Run & Overhead Squats
Get a link for your group. Everyone's score also counts on the all-time Nancy leaderboard.
The workout (Rx)
Cap 25:005 rounds for time of
- 400 m run
- 15 overhead squats 95/65 lb, 43/29 kg
| Rx load | Men | Women |
|---|---|---|
| Barbell | 95 lb (43 kg) | 65 lb (29 kg) |
Scaling Nancy
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
5 rounds for time of: 400 m run 15 overhead squats (65/45 lb, 29/20 kg)
Beginner
3 rounds for time of: 400 m run 15 overhead squats with a PVC pipe or empty barbell
Nancy times by level
| Level | Typical time |
|---|---|
| Beginner | Over 20:00 |
| Intermediate | 15:00–20:00 |
| Advanced | 12:00–15:00 |
| Elite | Under 12:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
7 scoresEvery score from FitClash challenges linked to Nancy.
About Nancy
Nancy is one of the "Girls" benchmark workouts. Five rounds of a 400 m run and overhead squats combine steady running with a movement that needs shoulder mobility, core stability and leg strength all at once.
The load is moderate, but holding it overhead for 15 reps straight after a hard run is where most of the difficulty lies.
Tips for Nancy
- Use a snatch-width grip and lock your elbows. A stable bar is a faster bar.
- Run at a pace you can repeat five times. Your squats fall apart if you arrive gasping.
- Rest the bar on your back between sets of squats rather than dropping it.
Nancy questions
What is the Nancy workout?
Nancy is 5 rounds for time of a 400 m run and 15 overhead squats. The Rx barbell is 95 lb (43 kg) for men and 65 lb (29 kg) for women.
What is a good Nancy time?
Under 15 minutes at Rx is a strong time, and under 12 minutes is advanced to elite. Expect 20 minutes or more on a first attempt.
How do I scale Nancy?
Lighten the barbell to 65/45 lb (29/20 kg), or use a PVC pipe and focus on position. If overhead squats aren't possible for you yet, front squats are a reasonable substitute.
Who's fastest at Nancy?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.