400M RUN



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

Rx+ = 22.5kg (men) and 15kg (women) dumbbells

Score: is time taken to complete 3 rounds

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 12 min

Top Tips:

Don't’ let feet touch the ground on the tuck crunches.

Workout Description

Set your timer to count up.  At the start of the beep start with your run or 90s of another cardio option.  Move on to 20 front squats (2 dumbbells for these) and then 20 tuck crunches. Complete 2 more rounds and take note of your time to record to wodify.


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.

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.