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) |
Log your Nancy time
Just did Nancy? Add your time to the all-time leaderboard and see how you compare.
All-time leaderboard
Every score from FitClash challenges linked to Nancy.
No scores for Nancy yet.
Create a Nancy challenge and share the link. Every score your friends log lands here too.
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.
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.