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100 Double Unders
50 Sit Ups
30 Dumbbell Snatches
(22.5/15kg - 50/35lbs)
Double Unders Sit Ups Dumbbell Snatch


This is a long test of core and shoulder endurance under cardio load. Pick your pace and keep to it. Don't go out hot at the start.


Scale double unders with single unders if needed. For sit ups reach as far forward as you can for each rep. Pick a weight for the dumbbell that you can do the reps in no more than 2-3 sets.

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