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



Your score is the total rounds and reps achieved in 12 min.

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 8 plus rounds!

Top Tips:

For the dips the edge of a bed works well or chair against wall.  Keep your hips close to the bed/chair and don’t drop below 90 degrees with your elbows.  

Workout Description:

Set your timer to count down from 12 min.  At 3,2,1 start with your DB rows, then dips, pushups and finish with DB/KB Russian swings.  Repeat as many rounds as possible in 12 min.


Bent Over Row: Holding dumbbells with palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, breathe out and lift the dumbbells to you. Keep the elbows close to the body and only use the forearms to hold the weights. At the top, squeeze the back muscles and hold for a brief pause. Then lower to start position and repeat.

Dip: Begin with elbows in a full locked out position, hips close to object (couch, bed . . .). Torso stays vertical and arms straight to start. Send elbows back and descend until triceps are at 90 degrees. Press through the chest and triceps back to your starting position. To start keep feet close to object, as theses become easier gradually start to move feet further out.

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. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).

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