6 Rounds for time:

10 Single OH Lunges (5 each side) 15/10kg

15 Tuck Crunches

200m Run / 45s Cardio option

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.

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.

Goal:  Aim for under 14 min

Top Tips:  Keep a locked out arm and tight tummy on the OH lunges.  Swap to other arm after 5 reps - always alternate legs.

Workout Description:   Set your clock to count up.  At the sound of the beep begin your Single OH Lunges, alternating legs.  Swap arms after 5 reps. Then start on your tuck crunches, aim for unbroken.  If this movement breaks down, go to sit-ups. Finish round with a 200m run or 45s cardio option (rowing works well for this or skipping).  Complete 6 rounds total and record your time to wodify.


Dumbbell Lunge: Start with feet under hips. Using 1x Dumbbell overhead with a locked out arm and wrists straight. Keep rib cage pulled down towards belly button to stabilize overhead position. Take a big lunge forward, don't let knee track over toes and bring back knee down to touch floor. Alternate legs.

Tuck Crunch: To begin, lie down on the floor with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down. Raise your hips/legs and shoulders up into a ball (tuck position) at the same time keeping your toes pointed and your bum squeezed. Extend legs straight together as torso descends back to floor but not losing tension in the middle (shoulders won't completely touch the floor nor will feet) repeat action keeping contraction for all the repetitions.

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch rib cage down towards pelvis.