3 Rounds For Time:

400m Run or 90s Cardio Option

12 DB deadlifts

21 Box Jumps 24/20”


Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or 4 RFT


Your score is the time it takes you to complete 3 rounds of the movements

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. Hit the Rx+ button if you use the Rx+ weights and/or 4 RFT


Aim for unbroken on each movement

Top Tips:

Fully stand on the box extending your hips to finish the rep for the box jump. Don't have a box? Find something to jump over!

Workout Description:

Set your timer to count up, on the starting signal begin your 400m run or 90s cardio option. After this, pick up your two dumbbells and perform 12 dumbbell deadlifts. Once these are completed, begin your 21 Box Jumps. If you are unable to access a box or a platform to jump onto, set up something to jump over. The workout is complete once you have finished 3 rounds of all the movements.


DB Deadlift: Feet set under hips, hands just outside the hips, eyes downward, neutral spine, shoulders slightly in front of or over the dumbbells, arms straight and one head of dumbbell on the floor to start. Keep your shoulders pinned together and back flat. Coming up your hips and shoulders rise at the same rate until the dumbbells pass the knee, then pull your chest through and stand tall. Keep your weight back in your heels for this movement.

Box Jump: Feet start under your hips/shoulders, dip slightly and jump high bringing your knees as close to your torso as you can landing softly on the box or over object. Fully stand and you have completed your rep. Stepping off the box/object is recommended. Don't have a box to jump on? That's ok - find something to jump over!