For Time:

Start with 400m Run/Row/90s cardio



Pull-ups/bent over row 15/10kg

DB Thrusters 15/10kg


Finish with 400m Run/Row/90s cardio


RX men = 2x15kg dumbbells

RX women = 2x10kg dumbbells




With hands just outside your shoulders on the bar, hang with arms extended in a hollow position (pull up to engage shoulders, feet together, bum squeezed and toes pointed). Initiate kip swing with ribcage pulling down into hollow and up into arch positions. Eyes forward. As feet swing forward push down on bar with straight arms, pull until chin is higher than the bar. Push gently away from the bar to begin descent.

Bent over Row:

Holding dumbbells with palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

While keeping the torso stationary, breathe out and lift the dumbbells to you. Keep the elbows close to the body and only use the forearms to hold the weights. At the top, squeeze the back muscles and hold for a brief pause. Then lower to start position and repeat.

DB Thrusters:

Feet are set just under the shoulders in squat stance. Elbows in front of the dumbbells, dumbbells rests on your shoulders (front rack position). Hips descend back and down, bringing hips lower than knees, lumbar curve maintained, knees in line with toes keeping elbows off knees in bottom position, hips and knees extend rapidly, then arms press up and overhead. Complete at when standing tall.



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: If you have a pull-up bar and can do pull-ups - do them. If not, then bent over row will build the strength needed for pull-ups! Thrusters keep your chest up and don't collapse at the bottom into your squat. Run or Row for Workout option or 90s of any cardio option, Light can Run, Row or do 45s of any cardio option.