4 Rounds For Time:

8 DB Thrusters

200m Run / 45s Cardio


1 Min Rest between rounds


Rx = 10kg (men)/5kg (women) dumbbells



Your score is the time it takes you to complete 4 rounds including the 1 minute of rest.

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.



Aim to get roughly the same time on each of the four rounds.

Top Tips:

With the thrusters, wait until you stand and squeeze your bum before the weights travel overhead. In the descent 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 8 Dumbbell thrusters. Then go for a 200m run or perform 45s of a cardio option.  Check the clock and take 1 minute rest. Get back to the dumbbells and begin a second round of 8 Dumbbell thrusters and 200m run/45s cardio. Take a minute of rest and then complete a third round etc After the run on the 4th round, stop the clock and record your time.


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.