Pick a load you can move unbroken for the first round, then hang on from there—about moderate dumbbells that feel challenging by rep 8 to 10 on the thrusters and rows. If you only have one dumbbell, do the thrusters and rows one side at a time and alternate sides each round; great for a quick end-of-summer grind on a busy day. Labor Day edition. Inspired by today's trends — A HYROX-Inspired Workout: Functional and Cardio Training.
- 10 Dumbbell Thruster @ 15kg each
- 10 Renegade Row @ 12.5kg each
- 12 Reverse Lunge @ 12.5kg each
EQUIPMENT
Start this workout on your phone
Open Clock Out in the Repmix app to start it instantly — track it live, log your score, and remix it your way.
Don't have the app yet?
More For Time workouts
Dumbbell Dash
Dumbbell Thruster · Push-up · Single-Arm Dumbbell Row · Reverse Lunge · Dumbbell Deadlift
Murph
Run · Pull-up · Push-up · Air Squat
Descent
Wall Ball · Pull-up · Kettlebell Swing · Box Jump · Handstand Push-up