For Time:


Pull-Ups / DB Rows

DB Thrusters



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

Rx+ = 22.5kg (men) and 15kg (women) dumbbells



Your score is the time it takes you to complete all movements.  

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


Aim for sub 12 minutes. If you have access to a pull-up bar, try to complete some pull-ups if you can and the rest as DB rows.

Top Tips:

Top tips: Don't collapse at the bottom of the thruster. Drive your knees out and keep your chest up high to avoid this! Squeeze your bum, then DB's go overhead - when DB's return to shoulders, descend.

Workout Description:

Set your timer to count up. At the starting signal, begin your pull-ups or pick up your dumbbells and begin your DB Rows. Complete 21 of these and then move onto complete 21 thrusters. Break these up if you need to, but try to make sure you don’t break more than 2 times. Now complete 18 pull-ups or DB rows followed by 18 thrusters. Etc Stop the clock when you have completed the 3 pull-ups/DB rows and 3 Thrusters in the final set.


Pull-ups: Set-up with hands just outside your shoulders on the bar, hang with arms extended in a hollow position (pull up to engage shoulders, feet together, bum squeezed and toes pointed). Initiate kip swing with ribcage pulling down into hollow and up into arch positions. Eyes forward. As feet swing forward push down on bar with straight arms, pull until chin is higher than the bar. Push gently away from the bar to begin descent.

DB Rows: Holding dumbbells with palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, breathe out and lift the dumbbells to you. Keep the elbows close to the body and only use the forearms to hold the weights. At the top, squeeze the back muscles and hold for a brief pause. Then lower to start position and repeat.

Thruster: 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 knees, lumbar curve maintained, knees in line with toes keeping elbows off knees in bottom position, hips and knees extend rapidly, then arms press up and overhead. Complete at when standing tall. Tip: wait until you have squeezed your bum before DB's travel overhead. Then wait until DB's return to your shoulders before you descend into your squat.