For Time:


Alternating Single Leg DB Deadlift 2x15/10kg


Rx =2x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells and/or 4 RFT


Your score is the time it takes you to complete all the reps.

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.


Aim for sub 12 min

Top Tips:

Keep your back flat as you descend in the deadlifts, db's do not need to touch the floor.  Knee is soft (not fully locked out). Hold dumbbells in hands by sides and aim for each set to be unbroken.

Workout Description:

Set your timer to count up, on the starting signal begin your 20 alternating single leg deadlifts with 2 DB’s.  Then the same number of Sit-ups, back to the 18 SLDL and 18 sit-ups etc. Complete all the reps until you are at 2 and 2.  Record the time it took for you to complete all reps.


Single Leg Deadlift: Using 2 DB's, feet placed under hips. Send one leg back with other leg straight but not fully locked out. Back leg will not come higher than your hip. Pull chest through as you rise back up to standing and squeeze your bum at the top.

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch rib cage down towards pelvis.