5 Rounds for time:

10 Strict Press

20 Mountain Climbers

400m Run/ 90s Cardio option


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

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




Your score is the time it takes you complete all the 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 under 16 minutes.

Top Tips:

If you find yourself leaning back excessively on the strict press, try it seated.


Workout Description:


Set your timer to count up. On the starter signal, pick up your set of dumbbells and do 10 strict press. Go straight into 20 Mountain climbers. Remember 1 mountain climber is left and right leg so it can be helpful to count to 40 instead of 20. Now go for a 400m run or else do 90s of your preferred cardio option. Repeat this for four more rounds. The workout is finished when you have completed the run/cardio on the fifth round. Stop the clock.




Dumbbell Strict Press: Set feet to hip-width stance, elbows slightly in front of dumbbells as they rest on your shoulders. Spine should be neutral and legs straight. Lock out your knees, squeeze your quads and glutes and drive dumbbells up and overhead. Rep is complete when elbows are fully locked out and bi-ceps are in line with ears.


Mountain Climbers: Place Dumbbells on the floor just under your shoulders, hold a plank position with hands on the DB's (only if hexagon shape!) Bring one leg up towards dumbbells while the other leg is back, then bring the other one forward as the other travels back like you are running . . . up a mountain. Keep tummy tight as you do this.


Run: Can't run? Choose from any cardio option you have available - work for 90s.