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

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



Score is total time taken to complete all reps.

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 15 min.

Top Tips:

Keep your chest up in the front squats.  Stay low and move fast on the burpees, two footed jump over or step if required.


Workout Description:

Set your timer to count up.  Begin with 21 front squats, then 21 burpee over DB, then 18 front squats, 18 burpee over DB, 15, 15 . . . .until 3 and 3.  Take your total time and record to wodify.



Front Squat: Start with feet with shoulder width apart with dumbbells resting on your traps (meaty bit between neck and shoulders). Position your hands on the end of the bells for balance keeping elbows high. Move your hips back and descent into squat - depth it reached when your hip crease is below the top of your knee - have someone check this for you or film yourself! Keep your back straight and abs tight. Weight should be in your heels and drive your knees out at the bottom to keep tension! Continue to drive your knees out as you ascend to the top. Rep is complete when your hips are fully extended and knees locked out.

Burpee over DB: Standing side on to your dumbbell, 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 keeping as low as possible to the ground and perform a two footed jump (or step) over your dumbbell.