Josh
heroOverhead squats and pull-ups in a descending rep scheme (21-42, 15-30, 9-18). Tests overhead stability and pulling endurance.
Est. 2007
Rx Standards
Scheme
21-15-9 / 42-30-18
Rx Male
43 kg
Rx Female
29 kg
Movements
135 total repsPerformance Levels
Beginner
Beginner
Intermediate
Intermediate
Advanced
Advanced
Elite
Elite
Tips & Strategy
- •Overhead squats require solid mobility — warm up thoroughly
- •Break OHS into sets of 7 or 5 to avoid failed reps
- •90 pull-ups total — use kipping and break early
- •The round of 21 OHS + 42 pull-ups is the hardest — survive it and push the pace
Origin
Named after Staff Sergeant Joshua Hager, 29, of Bruceville, TX, killed in Iraq on February 22, 2007.