RETEST 7/01/19!!


200m Run / 45s Cardio option

8 DB Clean & Push Press each arm 10/5kg

10 Airsquats

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


Your score is the rounds and reps you complete in 10 minutes.  

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 3-4 Rounds.

Top Tips:

Swap arms on DB clean and push press after completing all 8 reps on one arm.  Sprint on the cardio.

Workout Description:

Set your timer to down from 10 min.  On the beeper start your cardio, move on to 8 DB clean and push press (each arm) then 10 airsquats.  Complete as many rounds and reps as possible and record score to wodify.


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.