3 Rounds For Time:

10 DB Thrusters

200m Run / 45s Cardio


3 Min Rest



Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or 400m Run/90s Cardio



You will get two scores for this workout. The time it takes you to complete the first set of 3 rounds and the time it takes you complete the second set of 3 rounds. 

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. Hit the Rx+ button if you use the Rx+ weights and/or 400m Run/90s Cardio.



Every set of 3 rounds should be a sprint. You have 3 mins of rest to recover and mentally reset ready to sprint a second set of 3 rounds. Aim to get the second set the same as the first set or faster!

Top Tips:

With the thrusters, wait until you stand and squeeze your bum before the weights travel overhead. In the descend wait until weight travels back to shoulder before going down into the squat portion. Timing is key on the thruster.


Workout Description:

Set your timer to count up. At the starting signal, pick up your pair of dumbbells and complete 10 Dumbbell thrusters. Then go for a 200m run or perform 45s of a cardio option. Transition quickly back to the dumbbells for a second set of 10 dumbbell thrusters followed by another 200m run. Do one more round of 10 dumbbell thrusters and 200m run. Record your time and rest for 3 minutes. Reset the clock and repeat another set of 3 rounds. Stop the clock and record the time it took to complete the second set.


DB Thrusters: Feet are set just under the shoulders in squat stance. Elbows in front of the dumbbells, dumbbells rest on your shoulders (front rack position). Hips descend back and down, bringing hips lower than top of your knee, lumbar curve maintained, knees in line with toes keeping elbows off knees in the bottom of the squat, hips and knees extend rapidly, then arms press up and overhead. Complete at when standing tall. Easy :)

Run/Row: If you don't have either of these options available today then choose a cardio option like skipping, DB taps, star jumps, burpees and do your chosen movement for 45s.