4 Rounds For Time:

10 Pull-ups/Bent Over Rows

10 STOH (Strict press, Push Press, Push Jerk)

10 Push-Ups

20 DB American Swings

20 Goblet Squats



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

Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or 5RFT


Your score is the time it takes you to complete 4 rounds of all 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 complete 5 rounds.


Aim for sub 15 Minutes

Top Tips:

Shoulder to overhead is the hardest in this workout. You may need to adjust weights for this. You can strict press, push press or push jerk. We have detailed notes on the push jerk as that will be the easier option as the weight gets heavy!

Workout Description:

Set your timer to count up, on the starter signal begin your 10 pull-ups or bent over rows. After these, pick up your pair of dumbbells and complete 10 STOH – this can be strict press which is the quickest option but the most tiring, Push Press which can be quick and less taxing and Push Jerk which you can use when you find the weight is getting heavier. After these, complete 10 Push-ups – go to your knees on these if you find you can’t get through 10 without a lot of breaks. Then, 20 DB American Swings – which are the ones over your head. Finally move to the 20 Goblet squats holding one DB in front of you. Now start again with the pull-ups/bent over rows. Run through 4 rounds of the movements. The workout is completed once you have completed the 4th set of 20 Goblet Squats.


Pull-ups: Set-up 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. 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.

Dumbbell Push Jerk: With both DB's on your shoulders, perform a shallow dip with your torso in a vertical position, as you rise out of the dip squeeze your bum and drive DB's overhead, as the dumbbell's travel upwards, you will travel down and land in a partial squat (feet under shoulders). Rep is complete once you stand up with weight still overhead.

Push-up: 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.

American Dumbbell Swings: Feet set up slightly wider than squat stance. DB comes down through the legs (high) with straight arms. The swing is a hinge, not a squat. Explode from the hips on the way up by squeezing glutes. Do NOT lean back at the top of the swing, keep abs engaged to avoid this. DB goes all the way overhead with biceps beside ears. If you don't feel stable in your midline (abs) overhead then bring the height of the DB down a little.

Goblet Squat: Set your feet under your shoulders. Position your Dumbbell close into your chest, chest up, hands on either side of the DB. Hips slightly move back, and descend down. Hips descend lower than the knees. Keep your weight back in your heels. Drive your knees out hard and rise to full extension at the top.