500m Run
15 Overhead Squats - @ 84/56 lb
15 Bar Facing Burpees
Nasty Nancy is a challenging benchmark workout designed to test endurance and functionality through dynamic movements. This workout consists of 5 rounds for time, incorporating a 500-meter run, followed by 15 overhead squats and 15 bar-facing burpees. The combination of a cardio element with strength and conditioning exercises makes this WOD an excellent test of overall fitness. The 500-meter run elevates your heart rate, while the overhead squats demand flexibility, stability, and core strength. Meanwhile, bar-facing burpees challenge your aerobic capacity and explosiveness, making Nasty Nancy a well-rounded benchmark that appeals to athletes of various skill levels.
To tackle Nasty Nancy effectively, begin with a manageable pace during the initial rounds to avoid fatigue. Target completing each run within 2–3 minutes, which balances speed and sustainability. For the overhead squats, focus on maintaining proper form and consider breaking the reps into manageable sets if needed. Transition quickly to bar-facing burpees, aiming to minimize rest and maintain a consistent rhythm throughout the movements. As you approach the final rounds, push yourself to maintain or slightly increase your pace, as finishing strong can make a significant impact on your overall time and ranking in this benchmark workout.
Toes-to-Bar
10-8-6 Shuttle Runs (50 ft)
5-3-1 Rope Climbs (15 ft)
500m Row
15 Muscle-Ups
50 Double-Unders
400m Run
5 Bear Complexes
30 Sec Plank Hold
10 Dumbbell Deadlifts
10 Hang Power Cleans
10 Shoulder-to-Overheads
Rest 1 minute
Repeat sets reversed
10 Front Squats
10 Bench Presses
10 Pull-Ups
10 GHD Extensions
20 cal Assault Air Bike
20 Back Squats
20 Bent Over Rows
20 Ground Presses
20 GHD Extensions
20 cal Assault Air Bike
21, 18, 15, 12, 9, 6, 3 reps of
Calorie Assault Air Bike
Thrusters
Bar-Facing Burpees
5 Pull-Ups
10 Push-Ups
15 Air Squats
10 Clean-and-Jerks
To complete the benchmark workout 5 Rounds for Time, start with a 500m run to elevate your heart rate. Focus on maintaining a steady pace throughout the run to conserve energy for the subsequent exercises.
Next, perform 15 overhead squats using a barbell or a suitable weight. Ensure you keep your core engaged and maintain an upright posture, driving through your heels as you squat.
Finish each round with 15 bar-facing burpees. Aim for quick transitions, jumping both feet back into a plank position and then driving them forward to stand up. Remember to jump over the barbell with each rep, keeping a rhythm to maximize efficiency.
Reduce the 500m run to 400m or switch to a 300m row for those who need to lower the intensity. Consider decreasing the weight of the overhead squats to 25–35 lbs for women and 45–55 lbs for men to ensure proper form. For those struggling with the burpees, scale to a step-back burpee or perform them from an elevated surface.
If the full five rounds feel daunting, start with three rounds or adjust the workout to a 10-minute AMRAP, focusing on maintaining good technique rather than speed. It's essential to listen to your body and modify any movements as needed to create a sustainable workout experience.
Your score for the benchmark workout Nasty Nancy is calculated by counting the total number of completed rounds plus any additional repetitions you performed after finishing your last full round.
For example, if you complete 5 full rounds and then finish an additional 250m run, you wouldn't count that as an additional full round since the workout specifies a 500m run. So, that would be 5 rounds + 0 additional reps.
On the other hand, if you finish 5 rounds plus 10 overhead squats, your score would be 5 + 10 = 25 total reps.
Keep track of each segment to ensure an accurate score, noting your completed rounds and any remaining reps clearly.
Approach the Nasty Nancy workout with a strong plan. Begin with a steady pace during the initial run to avoid fatigue early on. Aim for a consistent rhythm while performing overhead squats; breaking them into smaller sets might help maintain form and energy.
When tackling the bar facing burpees, focus on explosiveness and efficiency. Use a steady cadence to manage your heart rate and prevent unnecessary exhaustion. Transition quickly between exercises, but ensure that you're maintaining proper technique throughout.
Stay mindful of hydration and rest during any breaks, and consider using a stopwatch to gauge your pacing. Lastly, mental toughness is key; visualize completing each round to push through the discomfort effectively.
A good score for the workout Nasty Nancy, which consists of 5 rounds for time, is essential for gauging performance. For those at an intermediate fitness level, completing the workout in 20 to 25 minutes is considered a solid achievement. Advanced athletes should aim for a time between 15 to 20 minutes to demonstrate their proficiency.
Elite performers can achieve the workout in under 15 minutes, showcasing excellent speed and endurance.
Overall, finishing Nasty Nancy significantly faster than the intermediate benchmark indicates an impressive combination of cardiovascular stamina and strength endurance.
Focusing on time, achieving a score close to or below 15 minutes will reflect outstanding capability in this demanding workout.
Nasty Nancy is intended to push athletes' cardiovascular endurance, core stability, and overall functional strength through a well-rounded set of movements. The 500m run serves as a strong aerobic stimulus, forcing athletes to maintain pace while transitioning to strength-based components.
The 15 overhead squats challenge shoulder stability, mobility, and core engagement, all while requiring focus on bar path and balance. This element tests both physical and mental fortitude, as athletes must stay disciplined in their technique under fatigue.
Finally, the 15 bar facing burpees elevate heart rate further, adding a layer of metabolic stress, and demanding quick recovery between movements. Overall, Nasty Nancy engages multiple muscle groups and energy systems in a sustained effort, making it an effective test of endurance and resilience.
The world record for the workout Nasty Nancy, performed as 5 rounds for time, is an impressive benchmark that showcases elite athleticism. Currently, unofficial reports in the CrossFit community suggest a time of around 10 minutes and 30 seconds for accomplished male athletes. This time reflects their ability to maintain a high intensity throughout the workout.
For elite female athletes, the fastest unofficial recorded time hovers around 12 minutes. Achieving these times requires not only strength and endurance but also a strong pacing strategy and efficient transitions between the running, overhead squats, and burpees.
As always, official records may vary, but these times demonstrate the incredible capabilities of top CrossFit competitors in completing Nasty Nancy.
back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout
9-6-3
D-ball over rack - lbs
Back squat -
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead -
*200 m run after each round
TC: 19
handstand push-up workout, legless rope climb workout, pistol squat workout
21-15-9
HSPU
Pistol Squats
3-2-1
Legless Rope Climb
dumbbell clean and jerk workout, dumbbell overhead lunge workout, row workout, toes to bar workout
20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row
Rest 2 min
15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges
TC: 13
burpee box jump over workout, wall ball workout
150 Wall balls
Every minute: 4 Burpee box jump overs
TC: 15
bike erg workout, box jump workout, push-up workout, v-up workout
20 bojumps
500 m bike
20 push ups
500 m bike
20 V-ups
TC: 24
