3 Rounds For Time:

20 DB/KB Swings 15/10kg

15 Tuck Crunches

10 Push-ups

400m Run / 90s Cardio

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

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells


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


Aim for sub 13 min

Top Tips:

If the push-ups challenge you, go to your knees.  Keep the swings and tuck crunches/sit-ups unbroken.

Workout Description

Set your timer to count up, on the starting signal complete 20 swings, 15 crunches, 10 push-ups and finish with a 400m run / 90s cardio.  Repeat 2 more times and record your time on wodify.


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.

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

Tuck Crunch: To begin, lie down on the floor with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down. Raise your hips/legs and shoulders up into a ball (tuck position) at the same time keeping your toes pointed and your bum squeezed. Extend legs straight together as torso descends back to floor but not losing tension in the middle (shoulders won't completely touch the floor nor will feet) repeat action keeping contraction for all the repetitions.

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. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).