Overhead Squats and Countdown


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Pause OHS: 5-4-3-2-1-1-1 (pause for 3 seconds in bottom) build to moderately heavy, not maximal pause overhead squat using the rep scheme above


  • 5-4-3-2-1: Deadlifts (185/275)
  • 10-8-6-4-2 of: Lateral Box Step-Overs Total (20/24)
  • 50-40-30-20-10 of: Double-Unders

Stimulus Goal:

Why Do This Workout?  To open your mobility and strengthen all parts of your lower body.

Duration and Feel: Heavy and short. This workout should take you less than 13 minutes. Try to pick a deadlift weight that you could do unbroken for each set but it should be very challenging to go unbroken. You may split the reps up a little bit if that’s what it comes to in the workout. The 50-40-30 reps of double unders should not take you longer than 90 seconds. 

DB Weight: Should feel moderate-heavy but still allow you to go unbroken through/maintain minimal rest between all 3 complexes each arm. The lunge will be the limiting factor.

Specific warm-up focus: Prep the hips, ankles, and shoulders for this workout. PVC roll outs, yogi squats, ect. 

Scaling Options: Lighter weight, lower height on box. Do some high jump singles to mix in with double unders. You can sub in front squats for the OHS if overhead is a problem.


4 Daily Habits Our Nutrition Coach Recommends

Are you curious about which daily habits our nutrition coach recommends for maintaining optimal health? We understand that achieving a healthy lifestyle can be challenging,

Keep It Simple

If you’re just starting your fitness journey, here’s my top secret: Keep It Simple. Get up a bit earlier. Go outside before you have breakfast.


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live