Every Min for 20 min perform:

5 Pull-ups/Bent over rows 22.5/15kg

10 Push-ups

15 Airsquats

*if you fall behind the clock, keep going for 20 min and see how many rounds you can complete


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.


Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows.


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.



Set the timer to countdown from 20minutes. Note how many rounds you complete. If you fall behind the clock, just keep going and make a note of how many rounds and reps you complete in 20minutes.

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: a round a min

Top tips: maintain hollow body position (tight belly and bum) in pushups. If this fails, go to your knees pushup to a raised object (like a table or dresser). Don't lose tension at the bottom of your airsquat, drive knees out hard at the bottom to combat this. If you don't have a pull-up bar or a bar to do inverse rows to then the go to is bent over rows.