RETEST 7/01/19!!

5 Rounds for Time -

200m Run / 45s Cardio option

10 DB Clean & Push Press each arm 15/10kg

15 Airsquats

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

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


Time taken to complete all 5 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 the Rx+ weights.


Aim for 2.5 min / round

Top Tips:

Swap arms on DB clean and push press after completing 10 reps on one arm.  Sprint on the cardio.

Workout Description:

Set your timer to count up.  On the beeper start your cardio, move on to 10 DB clean and push press (10 each arm) then 15 airsquats.  Complete 4 more rounds and record your time.


Dumbbell Clean & Push Press: 1 head of the dumbbell touches the floor, stand squeeze your bum and shrug single dumbbell onto shoulder. Shallow dip with torso in a vertical position, as you rise out of the dip squeeze your bum and drive DB overhead keeping bicep in line with ear.

Airsquat: Place your feet shoulder width apart, chest up and tummy tight. Send hips back and descend until top of knee is below your hip crease. Stay on your heels and drive your knees up as you come out of the squat. Finish with hips fully extended standing tall.