Friday Workout: Pause OHS, Chipper

The Nutrition Challenge Kick-off has been pushed back to 4PM Sunday – See you there if you’re planning to participate in the challenge!

Melinda sitting on top of the podium at the Showdown on the Stateline Comp this past weekend! Congrats, Melinda! (picture credit goes to Dan Murrie – thanks Dan!)


Pause Overhead Squat, 5 sets of 3 reps at 31X1 Tempo

*3 second descent, 1 second pause (full stop), get up, reset for a second before going back down. Work at light/moderate weight, and focus on positions


Level 1

For Time:

  • Row x 20 Cals
  • Dumbbell Thruster x 20
  • Row x 20 Cals
  • Ring Row x 20
  • Row x 20 Cals
  • Dumbbell Lunge x 20

Level 2

For Time:

  • Row x 30 Cals
  • Thruster (95/65) x 30
  • Row x 30 Cals
  • Pull-up x 30
  • Row x 30 Cals
  • Front Rack Lunge (95/65) x 30 (15/side)


  • October 2: At 4pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!

1 thought on “Friday Workout: Pause OHS, Chipper

  1. Congratulations, Melinda!!!! You did it!

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