Josh

hero

Overhead 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 reps

21Overhead Squat43/29 kg

42Pull-up

15Overhead Squat43/29 kg

30Pull-up

9Overhead Squat43/29 kg

18Pull-up

Performance Levels

Beginner

20:00++

Beginner

20:00++

Intermediate

13:00 — 20:00

Intermediate

13:00 — 20:00

Advanced

8:00 — 13:00

Advanced

8:00 — 13:00

Elite

< 8:00

Elite

< 8:00

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.

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Luce

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