Dumbbell Workout Program - Week 1
0. Recovery Sessions
10 Minutes of
Movement and Mobility
*Perform Each AM if you workout in the PM or vice versa.
Monday
1. MetCon
14-Minute AMRAP
16 Push-ups
8 DB Alternating One-arm Snatches (50/35/Heavy DB)
8 Double DB Overhead Lunges (50s/35s/Heavy DBs)
8 DB Alternating One-arm Snatches
Scaling and Equipment Substitutions:
16 Push-ups
Fitness Level Scaling:
~No more than 40% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups
8 DB Alternating One-arm Snatches (50/35/Heavy DB)
Equipment Substitutions:
~14 DB Alternating One-arm Snatches (35/25/Medium)
~7 Ruck One-arm Snatches on Each Arm
~7 KB Swings (70/53/Heavy)
~12 KB Swings (53/35/Medium)
8 Double DB Overhead Lunges (50s/35s/Heavy DBs)
Equipment Substitutions:
~12 Double DB/KB Overhead Lunges (35s/25s/Medium)
~6 DB/KB One-arm Overhead Lunges on Each Arm (50/35/Heavy)
~8 DB/KB/Ruck One-arm Overhead Lunges on Each Arm (35/25/Medium)
Tuesday
1. Positional Strength
5 Sets for Quality
15-Second Double DB Overhead Hold
Scaling and Substitutions:
Equipment Substitutions:
~15-Second Double DB/KB Overhead Hold (As Heavy As Possible)
~15-Second DB/KB/Ruck/Sandbag Overhead Hold (As Heavy As Possible)
2. MetCon
11-Minute AMRAP FIT
1-3-5-…-(+3)
Lateral Burpees
Double DB Sumo-deadlift High-pulls (50s/35s/Heavy DBs)
Scaling and Substitutions:
Fitness Level Scaling:
Do a Burpee and jump over something shorter or just a line on the ground. Do not step-over.
Double DB Sumo-deadlift High-pulls (50s/35s/Heavy DBs)
Equipment Substitutions:
~KB SDHP (As Heavy As Possible)
~Sandbag SDHP
~Double DB SDHP (As Heavy As Possible)
~DB/Ruck One-arm SDHP on Each Arm (As Heavy As Possible)
Wednesday
1. Endurance
10 x 2-Minute Rounds
40m Sprint
Rest with Remaining Time in Round
Friday
1. Stability Endurance
For Quality
30 DB/KB/Ruck Alternating Turkish Get Ups (Light)
10-Minute Time Cap
Scaling and Substitutions:
Equipment Substitutions:
~Sandbag-on-shoulder Get-ups
~DB/KB/Ruck-on-shoulder Get-ups
2. MetCon
8-Minute AMRAP
4 DB/KB Right-arm Hang Clean and Jerks (50/35/Heavy DB)
4 DB/KB Left-arm Hang Clean and Jerks
8 Box Jump-Overs (24”/20”/Low)
———2-Minute Rest———
8-Minute AMRAP
4 DB/KB Right-arm Hang Clean and Jerks
4 DB/KB Left-arm Hang Clean and Jerks
8 Toes-to-bars
Scaling and Substitutions:
4 DB/KB Hang Clean and Jerk (50/35/Heavy DB)
Equipment Substitutions:
~6 DB/KB/Ruck Hang Clean and Jerks (35/25/Medium)
8 Box Jump-Overs (24”/20”/Low)
Fitness Level Scaling:
~8 Lateral Bounding DB/KB/Ruck Jump-overs
~8 Lateral Bounding Jump-over a Line
Equipment Substitutions:
~16 Lateral Bounding DB/KB/Ruck Jump-overs
~16 Lateral Bounding Jump-over a Line
Fitness Level Substitutions:
~TTB to Hanging Knee Raises to Anchored Leg Raises (Candlesticks)
Equipment Substitutions:
~Anchored Leg Raises (Candlesticks)
Saturday
200-400-600-800m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 100m-200m-400m-600m
10:00+ Best Mile: 100m-200m-300m-400m
20 Push-ups
Fitness Level Scaling:
~No more than 50% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups