3 Rounds for time:

200m Run/Row/Bike

10 Russian Dumbbell swings 1x 15/10kg

10 Sit-ups

10 Single Leg Deadlift (5/side) 2x 10/5kg

10 Sit-ups


RX men = 10-15kg dumbbells

RX women = 5-10kg dumbbells




Any piece of cardio equipment including a crosstrainer for this. Other options include single under skips for 45s or Step up to stairs for 45s.

Russian Dumbbell or Kettlebell 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 3 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.

Goal: Sub 15min

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