9 Lunges (each leg)

6 Down-ups

3 DB Front Squats 10/5kg

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


Your score is the total number of rounds and reps completed in 10 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 5 rounds

Top Tips:

Use 2 Dumbbells for the front squats.  Keep burpees/down-ups moving quickly - there are only 6!

Workout Description:

Set your timer countdown from 10 min.  When the beeper goes, start with your alternating jumping lunges/static lunges - 9 per leg!  Then 6 burpees/down-ups and finish round with 3 DB front squats with 2 DB’s placed on shoulders.  Complete as many rounds and reps as possible in 10 min.


Jumping/Static Lunge: Start with feet under hips. Take a big lunge/step forward, don't let knee track further than toes and bring the back knee down to touch floor. Drive through your heel and bum to full stand and swap legs. For jumping lunge, movement is the same except you explode into a jump out of the bottom of the lunge and swap legs.

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.

Front Squat: Start with feet with shoulder width apart with dumbbells resting on your traps (meaty bit between neck and shoulders). Position your hands on the end of the bells for balance keeping elbows high. Move your hips back and descent into squat - depth it reached when your hip crease is below the top of your knee - have someone check this for you or film yourself! Keep your back straight and abs tight. Weight should be in your heels and drive your knees out at the bottom to keep tension! Continue to drive your knees out as you ascend to the top. Rep is complete when your hips are fully extended and knees locked out.