For Time:


DB Snatch 22.5/15kg

Tuck Crunches


RX men = 2x15kg dumbbells

RX women = 2x10kg dumbbells



Dumbbell Snatch:

For the 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 staning up tall.

Tuck Crunch:

To begin, lie down on the floor with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down. Raise your hips/legs and shoulders up into a ball (tuck position) at the same time keeping your toes pointed and your bum squeezed. Extend legs straight together as torso descends back to floor but not losing tension in the middle (shoulders won't completely touch the floor nor will feet) repeat action keeping contraction for all the repetitions.


With a cushion, ab mat or hoody placed in the curve of your spin, lay on floor with soles of feet together bring legs towards you. Arms extend back touch floor overhead and rapidly extend forward to touch floor in front of toes.



Note the total time it takes you to complete all the movements 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: Sub 10 min


Top Tips: Keep DB close to body all the way up and down. For the tuck crunches keep bum squeezed tight and toes pointed. Sit-ups . . . pop a cushion or hoody in the curve of your back for support. If needed anchor your feet to start under a bed or couch.