10 Alternating Renegade Rows

10 Skull Crushers

10 T2DB

10 Box Jumps


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

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




Your score is the rounds and reps you complete in the time set.  

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 8 rounds

Top Tips:

Keep your elbows in tight on the skull crushers - these will give you triceps tomorrow!


Workout Description:


Set an EMOM timer to beep every minute for 16 minutes or set a regular timer to countdown from 16 minutes and make sure you can see it for the whole workout. On the starter signal, begin your renegade rows. Each lift of the dumbbell is 1 rep. Alternate left and right arms. Lie on your back and complete 10 skull crushers. Anchor yourself with a heavy dumbbell or kettlebell (or piece of furniture) and do 10 toes to dumbbell and then 10 box jumps. Return to the renegade rows and move through the set of movements until 16 minutes is up.




Renegade Rows: Start in push-up position with hands on the dumbbells. Dumbbells are under shoulders and feet set wide. Pull left elbow high and close to side, switch sides.


Skull Crushers: Place feet flat on floor and pulled in towards the body, arch the lower back slightly and squeeze the shoulder blades together. Set DB's in a hammer grip and keep the wrists neutral throughout. Start and finish position of each rep will be arms fully extended with a slight lean towards the head – the hands should grip the dumbbells in line with the mouth. Bring DB's down to just above your head keeping elbows in tight, then drive the dumbbells back up to full lockout.


Toes to Dumbbell: Start lying on the floor with both arms overhead hanging onto heavy dumbbells OR a sturdy piece of furniture. Squeezing your bum and feet together (point your toes and make it pretty!) raise your feet up and bring them to the dumbbells/anchor overhead. When you return your feet to start position, keep your bum squeeze and abs engaged as you lower your legs with control. Aim to NOT touch the floor keeping abs contracted. It's hard - have fun!


Box Jump: Feet start under your hips/shoulders, dip slightly and jump high brining your knees as close to your torso as you can landing softly on the box or over object. Fully stand and you have completed your rep. Stepping off the box/object is recommended. Don't have a box to jump on? That's ok - find something to jump over!


Rx = 10kg (men)/5kg (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 unbroken in each movement – that gets hard from 8-10!

Top Tips:

You may end up using different weights in each movement - that's ok! Challenge yourself you are doing 55 reps of each in total! Keep bum on floor for the press.

Workout Description

Set your timer to count up, on the starting signal complete 1 Floor Press and 1 DB Front squat, then 2 Floor Press and 2 DB Front squat. Keep adding one rep to each movement until you have completed 10 Floor Press and 10 DB Front Squat.


DB Floor Press: Lying on the floor with legs fully extended and heels driving into the floor, set up with both dumbbells overhead, arms fully locked out. Actively row the dumbbells to the lower chest as you descend. By rowing the dumbbells you'll activate the lats providing stability to the upper body and greater strength in the press. Keep the elbows tucked at about 45 degrees for safe and powerful pressing. Lower the dumbbells under control until the upper arm touches the ground - Pause and Press. Finish with the dumbbells exactly where you began the press.

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.