5 Rounds for Time:

8 Goblet squat 15/10kg

10 Sumo Deadlift High Pull 15/10kg

12 Russian Dumbbell Swing 15/10kg


RX men = 2x10kg dumbbells

RX women = 2x5kg dumbbells



Goblet Squat:

Set your feet under your shoulders. Position your 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.


Set your feet slightly wider than shoulder width stance, hands inside legs with full grip on the DB, knees in line with toes, shoulders slightly in front of the DB at set-up. Keep your back flat and shoulders together, hips and shoulders rise at the same rate. Hips then extend. Heels down until hips and legs extend, shoulders then shrug, followed by a pull of the arms. Elbows move high and outside, DB moves over the middle of the foot, complete at full hip and knee extension with the DB pulled under the chin.

American Dumbbell Swings:

Feet 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. DB goes all the way overhead with biceps beside ears.



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: 10-11 Rounds

Top Tips: Take minimal rest, just to record your round and get straight back in. SDHP with DB take to just below knees, chest up and back flat in all movements. If you have a Kettlebell, use this for the swings.