For Time
Complete 5 full rounds of the circuit as fast as possible.
13 mins. Time Cap.

• 15x DB Thrusters

• 15x MB Slams

• 30x High Knees (Total reps)

Your score is the total time taken to complete all 5 rounds. If you do not complete all repetitions before the 13 minutes buzzer sounds, your score is 13:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Lighten your dumbbell and medicine ball weights on DB Thrusters and MB Slams if your form starts to slip. Switch to a low-impact power march instead of High Knees.

• Pregnancy (Trimester 2 & 3): Keep your weights conservative on DB Thrusters so you don’t arch your lower back. Stand with a wide stance on MB Slams to clear your bump safely, and change High Knees to a steady power march.

• Postpartum: Exhale as you press up on DB Thrusters and slam the ball on MB Slams. Drop your weights if you feel any leaking or heavy dragging, and substitute High Knees with marching if the impact feels too much.