2 Rounds For Time:

6 Burpee Step-Ups

8 static Lunges (each leg)

10 DB Snatch (alternating arms) 10/5kg

Rest 3 min


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


Score is total time including rest for this workout.  Take a note of your first time and see if you can beat it on the 2nd workout!

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 14 min including the 3 min rest.

Top Tips:

Lunges will get tough, break them into sets if needed.  Go hard on the DB snatches. Total of 10 snatches.

Workout Description:

Set your timer to count up.  Complete 2 rounds of the burpee step-ups, lunges and snatch - take note of your time and do another 2 rounds after 3 min rest.  Can you beat your previous score? Take total time including rest and record to wodify.


Burpee Jump Over/Step-ups: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and perform a two footed jump over object. No need to fully extend hips at the top of box.

Jumping/Static Lunge: Start with feet under hips. Take a big lunge/step forward, don't let knee track further than toes and bring the back knee down to touch floor. Drive through your heel and bum to full stand and swap legs. For jumping lunge, movement is the same except you explode into a jump out of the bottom of the lunge and swap legs.

Dumbbell Snatch: Start with your feet hip-width apart and Dumbbell between both feet. Shoulders should come just over the dumbbell at set-up. Lumbar curve maintained (flat back) as you raise your hips and shoulders at the same time. Squeeze your bum hard and extend hips rapidly. Shoulder shrugs followed by a high pull of the arm and then receive the dumbbell overhead with hips full extended or in a partial squat. Complete rep by standing up tall.