15 Air Squats

15 DB Hang Clean and Jerk (both arms) 15/10kg

15 Sit-ups


RX men = 2x15kg dumbbells

RX women = 2x10kg dumbbells

RX+ = Goblet squats (15/10kg), instead of airsquats and/or use 22.5/15kg dumbbells




Place your feet shoulder width apart, chest up and tummy tight. Send hips back and decend until top of knee is below your hip crease. Stay on your heels and drive your knees up as you come out of the squat. Finish with hips fully extended standing tall.

Dumbbell Clean & Jerk:

Set your feet under hips and send hips back bringing one head both dumbbells to the floor. From this position, stand, squeeze your bum and shrug dumbbells onto shoulders. Perform a shallow dip with torso in a vertical position, as you rise out of the dip squeeze your bum and drive DB's overhead, as the dumbbell's travel upwards, you will travel down and land in a partial squat (feet under shoulders). Rep is complete once you stand up with weight still overhead.


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.



Note the total rounds and reps you complete in 15 minutes and then record your score on the Wodify App.

Hit the RX button if you complete the workout as written in the description, if not write the weight you used and any other scaling options.  If you perform goblet squats (15/10kg) instead of airsquats, don’t forget to hit the RX+ button.


Goal: Try to hit 7-8 rounds on this!

Top tips: Keep abs tight as you go over head with both dumbbells on the clean & jerk.