For Time:

100 Dumbbell Deadlifts

EMOM 5 Burpees over the Dumbbell

2 Min Rest

100 Sit-ups

EMOM 5 Burpees over the abmat

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

Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or 7 Burpees EMOM


Your score is the time it takes you to complete all movements including the 2 minutes of rest.

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 and/or 7 Burpees EMOM


Keep the burpees under 20s every min.

Top Tips:

Get as many reps in of the Deadlift in the first 2 min when you are feeling fresh! Only one head of the Dumbbells need to contact the floor. Send your hips right back before you descend in the deadlift - you should feel your hamstrings with this! For the burpees - stay low for the jump portion!

Workout Description:

Set your timer to count up. It is recommended that you use a timer that you can set to beep every minute. If this is not possible, make sure you can clearly see the timer throughout the workout. At the starting signal, perform 5 burpees as fast as you can. There is no need to clap at the top of these burpees, stay low and jump over sideways over a dumbbell. Once you have completed the 5 burpees begin to work through 100 Deadlifts. Move quickly while you are fresh. When your timer gets to a minute remember how many deadlifts you have completed and perform 5 burpees over the dumbbell. Then, carry on completing the 100 deadlifts from where you left off. Every minute you must stop and perform 5 burpees so the quicker you get through the deadlifts the less burpees you will have to perform! After you have finished the deadlifts take a look at the clock so you can make sure you get 2 minutes of rest. Once this has finished, you will now complete 5 burpees over the abmat, hoody, towel, cushion or whatever you are using to place in the arch of your back for the sit-ups. Once you have finished the burpees, begin to work through 100 sit-ups and stop every minute to complete 5 burpees over the abmat. Stop the clock when you have completed 100 sit-ups.


DB Deadlift: Feet set under hips, hands just outside the hips, eyes downward, neutral spine, shoulders slightly in front of or over the dumbbells, arms straight and one head of dumbbell on the floor to start. Keep your shoulders pinned together and back flat. Coming up your hips and shoulders rise at the same rate until the dumbbells pass the knee, then pull your chest through and stand tall. Keep your weight back in your heels for this movement.

Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and perform a 2 footed jump over DB or Ab mat/jumper. You do not need to fully extend your hips for the burpee over DB. Keeping low to the floor will make these even faster! Workout Light - you can step over the dumbbell/ab mat/jumper instead of jump.

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.