5 Rounds for Reps:

30s Max Effort Cardio (Skipping, DB Taps, Row etc)

30s Max Effort Sit-Ups

30s Max Effort DB Snatch

30s Max Effort Down-ups

Rest 1 Minute between Rounds


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


Your score is the total number of reps completed

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 unbroken in each movement for the entire 30s – you can rest on the 1 minute

Top Tips:

Pick a number for each movement and try to maintain these reps for every round! This is a very intense and sprinty workout!

Workout Description:

Set your timer to beep every 30s if you can, if not set it to countdown for 15 minutes and put it somewhere you can see throughout the workout. At the starting signal, begin your cardio option and continue this for 30s. Transition quickly to the sit-ups and do as many sit-ups as you can in 30s, move to the dumbbell and complete as many DB snatches as you can in 30s. Finally, complete as many down-ups as you can in 30s. You then have 1 minute to rest before you repeat it all again 4 more times. The workout is finished once you have completed 30s of down-ups in the 5th round.


Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub!

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 poppin up - find a place to anchor them!

Dumbbell Snatch: Start with your feet hip-width apart and Dumbbell between both feet. Shoulders should come just over the dumbbell at set-up. Lumbar curve maintained (flat back) as you raise your hips and shoulders at the same time. Squeeze your bum hard and extend hips rapidly. Shoulder shrugs followed by a high pull of the arm and then receive the dumbbell overhead with hips full extended or in a partial squat. Complete rep by standing up tall.

Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead.

Downup: Same as burpee to descend, just omit the jump and clap overhead.