Friday March 1st 2019 Workout



Goblet Squats

DB or KB American Swings


Rx = 1x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells


Your score is the time it takes to complete the workout.

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. Hit the Rx+ button if you use 2 DB’s in the Squats.


Aim for a sub 20min on this.  

Top Tips:

Maintain knees out on the squats and break into manageable sets.

Workout Description:

Set your timer to count up.  At 3-2-1 go, begin with 50 Goblet squats, then move onto 50 dumbbell or kettlebell  American swings.  Then back to the Goblet squats for 40 reps this time followed by 40 American swings. Continue to move down reps: 30, 30 - 20 20 - 10, 10 and DONE!  Take your time - record your score!


Goblet Squat: Set your feet under your shoulders. Position your Dumbbell/Kettlebell close into your chest, chest up, hands on either side of the DB. Hips slightly move back, and descend down. Hips descend lower than the knees. Keep your weight back in your heels. Drive your knees out hard and rise to full extension at the top.

American Dumbbell Swings:  Feet set up slightly wider than squat stance. DB comes down through the legs (high) with straight arms. The swing is a hinge, not a squat. Explode from the hips on the way up by squeezing glutes. Do NOT lean back at the top of the swing, keep abs engaged to avoid this.  DB goes all the way overhead with biceps beside ears. If you have a Kettlebell - use this instead!