9 Push-Ups

12 Step-Ups

15 DB Deadlifts

Rx = 10kg (men)/5kg (women) dumbbells



Your score is the amount of rounds and reps you complete in 15 minutes.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. 


Aim for 7-8 rounds In 15 minutes. 

Top Tips:

If you find yourself snaking on the push-ups, go to your knees. For the deadlifts just the top head of the dumbbell needs to touch the floor. Don't have a box to jump on? Find something to jump over: an upside down bucket, a broom stick across 2 chairs or even a dumbbell in a - this could be as simple as a broom stick across 2 chairs!

Workout Description:

Set your timer for 15 minutes. Begin with 9 push-ups – you should be able to get through these so modify accordingly. Then complete 12 step-ups. Move to your dumbbells and complete 15 deadlifts. Return to the push-ups and start the round again. Keep moving through the round of movements until your timer bleeps to tell you 15 minutes is finished. Try to keep a steady pace throughout.


Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows.

Box Jump/Step Up: Feet start under your hips/shoulders, dip slightly and jump high brining your knees as close to your torso as you can landing softly on the box or over object. Fully stand and you have completed your rep. Stepping off the box/object is recommended. Step up, exactly the same but stepping up and down for every rep.

DB Deadlift: Feet set under hips, hands just outside the hips, eyes downward, neutral spine, shoulders slightly in front of or over the dumbbells, arms straight and one head of dumbbell on the floor to start. Lumbar curve maintained, hips and shoulders rise at the same rate until the dumbbells pass the knee, hips then open, and the dumbbells move over the middle of the foot, heels down. Complete at full standing position.