This is one of those workouts that looks simple on paper—but don’t let that fool you. With a run on the front and back end and six rounds of dumbbell work in between, this workout is all about pacing, consistency, and grit. Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer, complete an 800 meter run.

Once finished, move into 6 rounds of:

• 10 Dumbbell Strict Press
• 10 Dumbbell Deadlifts

For the strict press, choose a weight that allows you to complete all 10 reps unbroken for at least the first few rounds. For the deadlifts, select a weight that challenges you while still allowing you to maintain strong, consistent form.

After completing all 6 rounds, finish the workout with another 800 meter run.

Equipment Needed

• Dumbbells
• Rower (if modifying the run)

Modification Options

Beginner: Reduce run to 400 meters and/or substitute run with rowing. Use a lighter weight on the Dumbbell movements and/or decrease reps. Modified workout example:

400m run
4 rounds:

• 8 DB Press
• 8 DB Deadlift

400m run

Advanced: Push the pace on your run and then increase to 8 Rounds of 10 DB Press, 10 DB Deadlifts.

Choose a level that allows you to keep moving with good form. The goal is consistent effort—not burning out in the first few minutes.

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