3 Rounds For Time:

Run 200m / 45s Cardio option

15 Sit-ups/Crunches

10 Goblet Squats 10/5kg

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


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 for sub 9 min

Top Tips:

Go hard and fast on the cardio today.  Catch your breath on the sit-ups and squats.

Workout Description:

Set your timer to count up.  Start with your 45s cardio option, move sit-ups/crunches and then goblet squats..  Complete 3 rounds total for time. Take your time and record to wodify.


Run or choose a cardio option: row, DB taps, step-ups, star jumps, skipping . . .

Sit-ups: 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. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch rib cage down towards pelvis.

Goblet Squat: Set your feet under your shoulders. Position 1x Dumbbell/Kettlebell close into your chest, chest up, hands on either side of the DB. Hips slightly move back, and descend down. Hips descend lower than the knees. Keep your weight back in your heels. Drive your knees out hard and rise to full extension at the top.