For Time:

1 to 10

DB Floor Press

DB Front Squat


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


Your score is the time it takes you to complete all movements

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 unbroken in each movement – that gets hard from 8-10!

Top Tips:

You may end up using different weights in each movement - that's ok! Challenge yourself you are doing 55 reps of each in total! Keep bum on floor for the press.

Workout Description

Set your timer to count up, on the starting signal complete 1 Floor Press and 1 DB Front squat, then 2 Floor Press and 2 DB Front squat. Keep adding one rep to each movement until you have completed 10 Floor Press and 10 DB Front Squat.


DB Floor Press: Lying on the floor with legs fully extended and heels driving into the floor, set up with both dumbbells overhead, arms fully locked out. Actively row the dumbbells to the lower chest as you descend. By rowing the dumbbells you'll activate the lats providing stability to the upper body and greater strength in the press. Keep the elbows tucked at about 45 degrees for safe and powerful pressing. Lower the dumbbells under control until the upper arm touches the ground - Pause and Press. Finish with the dumbbells exactly where you began the press.

Front Squat: Start with feet with shoulder width apart with dumbbells resting on your traps (meaty bit between neck and shoulders). Position your hands on the end of the bells for balance keeping elbows high. Move your hips back and descent into squat - depth it reached when your hip crease is below the top of your knee - have someone check this for you or film yourself! Keep your back straight and abs tight. Weight should be in your heels and drive your knees out at the bottom to keep tension! Continue to drive your knees out as you ascend to the top. Rep is complete when your hips are fully extended and knees locked out.