Josh workout
Overhead Squats & Pull-ups: 21-42, 15-30, 9-18
A Hero workout honouring a fallen service member.
Josh pairs overhead squats with twice as many pull-ups, in descending rounds of 21 and 42, 15 and 30, then 9 and 18. The pull-up volume is high, and overhead squats need steady shoulders that pull-ups do their best to tire out. It is a Hero workout honouring a fallen service member.
The workout
For time:
- 21 overhead squats (95/65 lb)
- 42 pull-ups
- 15 overhead squats
- 30 pull-ups
- 9 overhead squats
- 18 pull-ups
Time cap: 20 min
Loads the timer ready to go: For Time with a 20:00 cap.
Scan to open on your phone
Needs the latest version of SnapWOD.
Rx loads
Time cap
Most gyms cap Josh at about 20 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Lighter bar or PVC for the overhead squats.
- Banded pull-ups or ring rows, or halve the pull-up reps.
- Front squats if the overhead position is not ready for load.
Strategy tips
- Break the 42 pull-ups into planned sets from the very first one.
- Give your shoulders a few seconds before taking the bar overhead again.
- Keep your grip wide and active on the overhead squats.
Related workouts
Snap the board. Start the clock.
SnapWOD turns any workout on the whiteboard into a timer: EMOM, AMRAP, For Time, intervals and multi-part sessions. Free on iPhone and Android.