For time:

400m Run/Row/Bike

50 Russian DB swings 1x22.5/15kg

50 Sit-ups

50 Single Leg DL alternating 2x22.5/15kg

50 Sit-ups 400m Run/Row/Bike


RX men = 15-22.5kg dumbbells

RX women = 10-15kg dumbbells




Any piece of cardio equipment including a crosstrainer for this. Other options include single under skips for 90s or Step up to stairs for 90s.

Russian DB or KB swings:

Using one Dumbbell, set up slightly wider than squat stance. DB comes down through the legs (high) with straight arms. The swing is a hinge, not a squat. Explode from the hips on the way up by squeezing glutes. Do NOT lean back at the top of the swing, keep abs engaged to avoid this.


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.

Single Leg Deadlift:

Using 2 DB's, feet placed under hips. Send one leg back with other leg straight but not fully locked out. Back leg will not come higher than your hip. Pull chest through as you rise back up to standing and squeeze your bum at the top.



Note the total time it takes you to complete all the movements 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: Sub 15min

Top Tips: Chest up in DB swings. Sprint the run/row/bike. Alternate leg every 5 reps on DL's.