5 Rounds for time:

200m Run

10 DB Clean & Push Press each arm (15/10kg)

15 Airsquats


RX men = 15kg dumbbells

RX women = 10kg dumbbells

RX+ = 22.5kg (men) and 15kg (women)




If weather is an issue for the run choose from the following:

- 60s of single unders or step ups to stair

- stationary bike or row

Dumbbell Clean & Push Press:

1 head of the dumbbell touches the floor, stand squeeze your bum and shrug single dumbbell onto shoulder. Shallow dip with torso in a vertical position, as you rise out of the dip squeeze your bum and drive DB overhead keeping bicep in line with ear.


Place your feet shoulder width apart, chest up and tummy tight. Send hips back and descend until top of knee is below your hip crease. Stay on your heels and drive your knees up as you come out of the squat. Finish with hips fully extended standing tall.



Note the time it takes you to complete all 5 rounds to record your score on the Wodify app.

Hit the RX button if you complete the workout as written in the description, if not write the weight you used and any other scaling options. If you complete the workout with 22.5kg (men)/15kg (women) dumbbells, then hit the RX+ button.


Goal: complete each round in 2-3 min

Top Tips: Tap DB between legs in between reps. Do all 10 on each arm before swapping. Try not to pause from dip into press. Recover then spring on the cardio.