3 Rounds For Time:

15 DB Front Squat

400m Run/Fast Walk


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



Your score will be the total time it takes you to complete 3 rounds of the 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 to keep each round to 3 min and don't set those dumbbells down in the squats - they take more time to put up and down then is worth it!

Top Tips:

Placement of the dumbbells on your shoulders will make or break this workout. Place them on the meat of your neck/shoulder (traps) and hold the end of the bell to keep them in place.


Workout Description

Set your timer to count up. At the sound of the start signal, set your dumbbells on your shoulders and begin to move through 30 dumbbell front squats. Break these up if you need to, but try to get them done in a maximum of 3 sets in the first rounds and no more than 4 sets in the second and first rounds. After this you should go for your run or the option you have chosen to complete your cardio. Once you have finished the run/cardio, pick up the dumbbells to begin your second round. Once you have finished 3 rounds stop the clock and record the time.


Front Squat: Start with feet with shoulder width apart with dumbells 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.

Run: Map out your run distance on 'map my run' app so you know your 400m route. If you can't run today, choose a cardio option like skipping, star jumps, rowing and do for either 90s or pick a distance that you think will take a similar amount of time to a 400m run.