3 Rounds For Time:

10 DB Push Jerk

30 Single Unders / Dumbbell Taps


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 for unbroken within each movement

Top tips:

Top tips: If skipping is challenging you - think today about staying as relaxed as possible and landing softly on your toes. This movement is straight up and down so try not to kick your legs up infront or behind you - you will just get sore knees! If the single unders are easy . . . why not try 50 double unders (2 skips in one) . . . constantly challenge yourself!

Workout Description:

Set your timer to count up. At the sound of the starting signal, pick up your pair of dumbbells and begin to work through 10 Dumbbell push jerks. Remember – push jerks have two knee bends. One before the dumbbells leave your shoulders and another before you lock out the dumbbells. You should try to complete them in unbroken sets, but if you have to break them up, do this only once. Once you have completed 10 reps, pick up your skipping rope and do 30 single Unders. You also have the option of Dumbbell taps which is where you tap the ends of the dumbbell with alternating feet. Return to your dumbbells and begin your second round of 10 push jerks followed by 30 single unders. Stop the clock once you have completed the 30 single unders on the third round.


Push Jerk: Starting with your feet set at hip-width, elbows slightly in front of the dumbbells, dumbbells resting on shoulders. Keep your body vertical as hips and knees flex into a small dip. Stand aggressively, squeezing your bum as hips fully extend, pressing your arms overhead, as you are pressing overhead, drop into a partial squat. Stand and fully extend your hips with arms locked out overhead (biceps beside ears) and your rep is complete! Timing is everything here - squeeze your bum before your arms travel up!

Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings.