For time :

0:00 to 4:00

21 Calories Fan Bike

12 parralette HSPU 

21 DB OHS 65/45

*Any arm

4:00 to 8:00

21 Calories Fan Bike

12 parralette HSPU

21 DB OHS 75/55

*Any arm

8:00 to time

21 Calories Fan Bike

12 parralette HSPU

21 DB OHS 85/65

*Any arm


Set up your floor space so that you have three dumbbells placed about 15 ft apart. You will do seven reps, then advance do an additional seven reps then advance and do your final seven reps. You can use any arm at any time.


Score is your cumulative time. If you can't finish before the fourth and eight minute mark, then your workout is over.

  • Time Cap: 13 minutes

  • 1 player

  • 162 reps

  • 15 transitions

  • Men use dumbbells 65-75-85

  • Women use dumbells 45-55-65


Post score on WODPROOFAPP under Atlas Games Workouts
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