7 Rounds for time:

Bent over Row 15/10kg

7 Push-ups (to knees or raised)

10 Airsquats


RX men = 2x10kg dumbbells

RX women = 2x5kg dumbbells



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.



Note the total time it takes you to complete 7 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: aim to get each round completed in 90s

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.