4 Rounds for time:

8 Strict Press 2x15/10kg

10 Side Bends (per side)

12 Tate Press

14 Single Arm Bent Over Row

Rest 1 min between rounds

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

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


Your score is the time it takes to complete all rounds including rest between 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 unbroken for each movement - choose weight wisely - this is a strengthy workout!

Top Tips:

If you find yourself leaning back excessively on the strict press, try it seated.  Otherwise to counter this keep your butt squeezed tight and rib cage pulled down to belly button.  

Workout Description:

Set your time to count up.  When the beeper goes, start with strict press, move onto next movements and work all the way through the movements and then rest for 1 full min.  Repeat this 4 more times and record your time to wodify.


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.

Side Bends: Stand up straight while holding a dumbbell on the left hand (palm facing the torso) right hand remains by side, no weight . Your feet should be placed at shoulder width. Bend only at the waist to the left as far as possible. Breathe in as you bend to the side and exhale as you come back to start position. Keep the rest of the body stationary. Change hands per set not per rep.

Tate Press: Lie down on the floor with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other, palms forward. Allow your elbows to point out. This is your starting position.  Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest. As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again.

Single Arm Bent Over Row: With soft knees send your hips back keeping your lower back straight. Hold one dumbbell with the palm of your hand facing your torso. This will be your starting position.  Pull the DB straight up to the side of your chest, keeping your upper arm close to your side and keeping your torso stationary. Concentrate on squeezing the back muscles once you reach the full contracted position. Your torso should remain stationary and only the one arm should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.  Lower the DB straight down to the starting position. Breathe in as you perform this step. Once all reps complete, DB to other side.