1 to 8 for Time:

1 Thruster 2x10/5kg

1 Down-up

2 Thrusters

2 Down-ups

3,3 - 4,4 - 5,5 - until 10, 10

Rx = 15kg (men)/10kg (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.


Aim for Sub 8 min

Top Tips:

Keep a steady pace in all movements.

Workout Description

Set your timer to count up, on the starter signal begin with 1 thruster, then 1 burpee jump over (we use a DB to jump over).  Then 2 and 2, 3 and 3 until you reach 8 thrusters and 8 down-ups.


Thruster: Feet are set just under the shoulders in squat stance. Elbows in front of the dumbbells, dumbbells rest on your shoulders (front rack position). Hips descend back and down, bringing hips lower than top of knees, lumbar curve maintained, knees in line with toes keeping elbows off knees in bottom position, hips and knees extend rapidly, then arms press up and overhead. Complete at when standing tall.

Tip: wait until you have squeezed your bum before DB's travel overhead. Then wait until DB's return to your shoulders before you descent into your squat.

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