8 Push Press 10/5kg

8 Russian dB/KB Swings 10/5kg

8 Step-ups

Rx = 10kg (men)/5kg (women) dumbbells


Your score is how many rounds and reps you can achieve in 12 min.

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.


Aim for 6 rounds

Top Tips:

Keep transitions quick!  The push press get hard quickly, break into 2 sets if these are challenging you.  This is along workout, settle into a steady pace.

Workout Description:

Set your timer to countdown from 12 min.  Starting with the push press complete all reps and then move onto the swings finishing with your jump overs/step-ups.  We use a dumbbell to jump over and a bench to step up to (workout light). Complete as many rounds and reps as possible within 12 min and record your score on wodify.


Dumbbell Push Press: Starting with your feet set at hip-width, elbows slightly in front of the dumbbells, dumbbells resting on shoulders. Keep your body vertical as hips and knees flex into a small dip. Stand aggressively, squeezing your bum as hips fully extend, then arms press overhead - watch for early pressing (wait until you squeeze your bum!). Heels remain down until hips and knees extend. Complete at full hip extension and arms locked out overhead (biceps beside ears!)

Russian Dumbbell Swings: This is performed the exact same as the American swing however you only bring the DB/KB up to eye level.

Jump Overs/Step-Ups: Feet start under your hips/shoulders, dip slightly and jump high brining your knees as close to your torso as you can landing softly over object. If you are stepping up to an object, fully stand at the top before you step back down.