For Time





50 DB Good Mornings

50 Sit-ups

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


Your score is the total amount of time it takes for you to complete the 15-12-9 rep scheme. 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.  For the Good Mornings and Sit-ups the score is total time for both movements.


Aim for unbroken on workout . . . and finishers!  Deadlift and Downups should be sub 6 min.

Top Tips:

Extend hips fully at the top of downup - keep them moving!

Workout Description

Set your timer to count-up. Begin by completing 15 Deadlifts then 15 Dowups, 12 DL, 12 Downups, 9 and 9.  Take and record your time. Rest a few min, get set up for Good Mornings and Sit-ups. Reset your time to count-up and do 50 Good Mornings with one DB resting on your traps (lower neck/shoulder area).  Then 50 Sit-ups. Record your time.


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.  Keep your shoulders pinned together and back flat. Coming up your hips and shoulders rise at the same rate until the dumbbells pass the knee, then pull your chest through and stand tall. Keep your weight back in your heels for this movement.

Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead. Downup: Same as burpee to descend, just omit the jump and clap overhead.

Good mornings: Place a dumbbell at the back of your neck resting on your traps, hands on the bells. Keeping a soft knees hinge at the hip as far back as you can whilst maintaining a flat back. You should feel this in your hamstrings (back of the legs). Stand tall and squeeze your bum on every rep.

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms.