Alternating EMOM for 15min

45-60s Cardio option

20 Goblet Squat 22.5/15kg

20 DB American Swings 22.5/15kg

RX men = 2x15kg dumbbells

RX women = 2x10kg dumbbells

RX+ = 24kg (men) / 20kg (women)




Today choose any form of cardio you wish! If you have a stationary bike - use it! If you have nothing - run! If it's icy outside - toe taps to DB work very well!

Goblet Squat:

Set your feet under your shoulders. Position your Dumbbell/Kettlebell close into your chest, chest up, hands on either side of the DB. Hips slightly move back, and descend down. Hips descend lower than the knees. Keep your weight back in your heels. Drive your knees out hard and rise to full extension at the top.

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.

*if the overhead position does not feel stable - bring height down to eye level (Russian Swing).



The score in this WOD will be the weight that you used.

Hit the RX button if you complete the workout as written in the description, if not write down your scaling options. If you performed the workout at the RX+ weight make sure to hit the RX+ button.

Goal: sprint for every cardio round

Top tips: Aim to hit depth every time on your goblet squats and rise to full extension. Depth is when your hip crease is below the top of your knee. Keep your chest up in those squats - it helps if you keep the DB close to your chest!