4 Rounds For Time:

10 Suitcase Lunge 2x10/5kg (5 each side)

15 Crunches

200m Run / 45 Cardio option

Rx = 10kg (men)/5kg (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.

Goal:  Aim for 3 min rounds

Top Tips:  Keep shoulders back in the lunge, don’t let the weight drag you forward.  Use either sit-up or crunches for this workout.

Workout Description:   Set your clock to count up.  At the sound of the beep begin your Lunges, alternating legs.  Then start on your 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 4 rounds total and record your time to wodify.


Suitcase Lunge: Start with feet under hips, hold dumbbells at sides of legs keeping shoulders back. Take a big lunge/step forward, don't let knee track further than toes and bring the back knee down to touch floor. Drive through your heel and bum to full stand and swap legs.

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.