AMRAP 10 (As many reps as possible in 10minutes):

200m walk/run

8 DB Clean & Push Press each arm 10/5kg

10 Airsquats

RX Men = 2x10kg dumbbells

RX Women = 2x5kg dumbbells




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

- 60s of single unders/toe taps 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.



Set a countdown timer for 10 minutes. Count the number of rounds and reps you complete 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.


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.