Friday March 1st 2019 Workout Light


For Time Complete:


Goblet Squat

Russian Swings

Rx = 1x10kg (men)/5kg (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.



Aim for a sub 18 min 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 35 Goblet squats, then move onto 35 Russian Swings.  Then back to the Goblet squats for 25, 25 Russian Swings, 15,15 5,5 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.

Russian Dumbbell Swings:  This is performed the exact same as the American swing however you only bring the DB/KB up to eye level.  Use a Kettlebell if you have one.