4 rounds for time:

400m Run / 90s Cardio

12 Dumbbell Deadlifts 15/10kg

21 Jump Overs

Rx = 2x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells


Your score is time it takes to complete 4 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 Rx+ weights.


Aim for sub 16 min

Top tips:

Aim for unbroken deadlifts and minimal rest on the jump overs/step-ups.

Workout Description:

Set your timer to count up.  Begin with cardio option and then move on to 12 deadlifts followed by 21 jump overs.  Use an object to jump over that challenges you but you won’t trip! We use a dumbbell.  Complete 3 more rounds and take your time.


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

DB Deadlift: Feet set under hips, hands just outside the hips, eyes downward, neutral spine, shoulders slightly in front of or over the dumbbells, arms straight and one head of dumbbell on the floor to start. Keep your shoulders pinned together and back flat. Coming up your hips and shoulders rise at the same rate until the dumbbells pass the knee, then pull your chest through and stand tall. Keep your weight back in your heels for this movement.

Jump Overs/Step-Ups: Feet start under your hips/shoulders, dip slightly and jump high brining your knees as close to your torso as you can landing softly over object. If you are stepping up to an object, fully stand at the top before you step back down.