4 Rounds For Time:

5 Man Makers 10/5kg

25 Star Jumps


RX men = 2x10kg dumbbells

RX women = 2x5kg dumbbells



Man Maker:

These make you crazy strong! Start in a plank position with hands on top of the dumbbells (hexagon only!), push-up (feet together, tummy tight), Row right arm, row left arm, jump your feet forward into squat stance (under your shoulders) brining the weights to your shoulders and perform a thruster (front squat and press overhead). One rep done!

Star Jumps:

Back to primary school days with these! Feet together, hands by your sides. Bring both feet out laterally and hands overhead then return to start position. Easy as that!



Note the total time it takes you to complete 6 rounds 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 18min

Top Tips: use run/star jumps as 'active recovery' so you can go hard on the man makers with limited rest.