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  • Writer's pictureJohn Fadel

Monday PVF & PivotX

Overhead Squat/PVF-Back Squat :18min cap

9 Sets [Building To Heavy]:

3-3-3-2-2-2-1-1-1 Overhead Squat

*Rest 1-2 Minutes Between Sets

*Start First Working Set @ 75%

- The barbell should come from a rack.

- We aren't necessarily looking to PR but if it's there, go for it! 

- If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep.


- Score: Heaviest Single


- Front Squats

- Back Squats

- Single Dumbbell Overhead Squats

"Water Damage"

2 Rounds For Time:

21 Overhead Squats 115 / 85 lb

150 Double Unders

900 Meter Row (see modifications for bigger classes)

Time Cap: 18 Minutes


- Let's aim to hold on for bigger sets (1-3 sets) of overhead squats in this workout.

- Let's also aim for some bigger sets (1-3 sets) of double unders.

- Let's see if we can complete our second row faster than our first row. Our first row should be paced in a way that will allow us to stick to our overhead squat strategy. The second row will be the last movement in our workout so let's try to push the pace.



- Reduce Loading

- Sub Single Dumbbell

- Front Squats

- 2x Air Squats


- Reduce Reps

- 1.5x Single Unders

- Plate Hops

- 2:00 Effort On Any Machine


- Reduce Distance

- 750m Ski

- 1,800m Bike

- 750m Run

- 550m Air Run

"Sgt. Slaughter"- Sprint conditioning : 12min

For Total Time:

[On the 00:00]: 100 Yard Shuttle Sprint

[On the 01:00]: 200 Yard Shuttle Sprint

[On the 03:00]: 300 Yard Shuttle Sprint

[On the 06:00]: 100 Yard Shuttle Sprint

[On the 07:00]: 200 Yard Shuttle Sprint

[On the 09:00]: 300 Yard Shuttle Sprint

*100 Yards: 50 Yards Out & Back

*200 Yards: 100 Yards Out & Back

*300 Yards: 50 Yards Out & Back + 100 Yards Out & Back

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Noel Schenk
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17:46 WOD 65# 2x single unders


Jen Shields
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John Fadel
John Fadel
Aug 14, 2023

Overhead -225

14:15 -75# went light

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