Dumbbell Workout Program - Week 2
Online Transformation Program
0. Recovery Sessions
10 Minutes of
Movement and Mobility
*Perform Each AM if you workout in the PM or vice versa.
Monday
1. MetCon
5 Rounds FIT
11 Chest-to-bar Pull-ups
11 Double DB Push Presses (50s/35s/Heavy DBs)
55 Double Unders
Scaling and Equipment Substitutions:
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 45% of a Max Set
~C2B Pull-ups to Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~11 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~17 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~11 Sandbag Bent-over Rows (120/80)
~11 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~17 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
11 Double DB Push Presses (50s/35s/Heavy DBs)
Equipment Substitutions:
~17 Double DB/KB Push Presses (35s/25s/Medium)
~11 Sandbag Behind-the-neck Push Presses (120/80)
~11 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~17 DB/KB/Ruck One-arm Push Presses on Each Arm (35/25/Medium)
Fitness Level Scaling:
~In 3 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~55 Jumping Jacks
Equipment Substitutions:
~26 Bounding Jumps onto very Small “Box”
~13 Bounding Box Jumps (24”/20”/Low)
~55 High Bounds
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)
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2. MetCon
20-Minute AMRAP FIT
20 Burpees
10 Double DB Cleans (50s/35s/Heavy DBs)
20 Box Jumps (24”/20”/Low)
10 Double DB Cleans
Scaling and Substitutions:
10 Double DB Cleans (50s/35s/Heavy DBs)
Equipment Substitutions:
~15 Double DB/KB Cleans (35s/25s/Medium)
~15 DB/KB/Ruck One-arm Cleans on Each Arm (35/25/Medium)
20 Box Jumps (24”/20”/Low)
Equipment Substitution:
~40 Bounding Jumps to Very Low Box
~20 Jump + Lunge
Wednesday
1. MetCon
4 Rounds FIT
Hard Set of Double DB/KB Decline Bench Presses (50s/35s/Heavy)
80 Double DB/KB Front Rack Walking Lunges
3-Minute Rest*
*During Rest:
1 Hard Set of Sit-ups
A Hard Set Today is 2-3 Reps Shy of Failure
Scaling and At-Home Variations
Hard Set of Double DB/KB Decline Bench Presses (50s/35s/Heavy)
Equipment Substitutions:
~Hard Set of Double DB/KB Decline Bench Presses (As Heavy As Possible)
~Hard Set of DB/KB/Ruck Decline One-arm Bench Presses on Each Arm (As Heavy As Possible)
~Hard Set of Double DB/KB Decline Floor Presses (As Heavy As Possible)
~Hard Set of DB/KB/Ruck One-arm Decline Floor Presses on Each Arm (As Heavy As Possible)
20 Double DB/KB Front Rack Walking Lunges (50s/35s/Heavy)
Fitness Level Scaling:
~Hard Set of Walking Lunges (50s/35s/Heavy)
Equipment Substitutions:
~20 Sandbag Front Rack Walking Lunges (120/80)
~25 Double DB/KB Front Rack Walking Lunges (35s/25s/Medium)
~15 DB/KB/Ruck One-arm Front Rack Walking Lunges on Each Arm (50s/35s/Heavy)
~20 DB/KB/Ruck One-arm Front Rack Walking Lunges on Each Arm (35s/25s/Medium)
1 Hard Set of Sit-ups
Equipment Substitutions:
~Use a Rolled up Yoga Mat, Towel, or a Pillow to Place Under Your Back
~Sit-ups without anything are great too
Friday
1. MetCon
With a Clock Counting Up for this Whole Section
1.1
Starting at the 0-Minute Mark
3 Rounds FIT
200m Run
10 Thrusters (50s/35s/Heavy DBs)
9-Minute Time Cap
1.2
Starting at the 11-Minute Mark
3 Rounds FIT
15 Lateral Burpees
30 Deadlifts (50s/35s/Heavy DBs)
9-Minute Time Cap
1.3
Starting at the 22-Minute Mark
For Quality
50 Sit-ups
100 Russian Kettlebell Swings (70/53/Heavy)
50 Sit-ups
Scaling and Substitutions:
Section 1.1 Scaling and Substitutions:
200m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 200m-100m-200m
10:00+ Best Mile: 100m Runs
Weather Substitutions:
~75 Double Unders or Single Unders
~75 High Bounding Hops
~75 Jumping Jacks
10 Thrusters (50s/35s/Heavy DBs)
Equipment Substitutions:
~15 Double DB/KB Thrusters (35s/25s/Medium)
~10 Sandbag Behind-the-neck Thrusters (120/80)
~7 DB/KB One-arm Thrusters on Each Arm (50/35/Heavy)
~10 DB/KB/Ruck One-arm Thrusters on Each Arm (35/25/Medium)
Section 1.2 Scaling and Substitutions:
Fitness Level Scaling:
~Jump laterally (sideways) over something smaller or a line. Do not step over.
30 Deadlifts (50s/35s/Heavy DBs)
Equipment Substitutions:
~45 Double DB/KB Deadlifts (35s/25s/Medium)
~30 Sandbag Deadlifts (120/80)
~15 One-legged Deadlifts on Each Leg (50/35/Heavy)
~15 DB/KB/Ruck One-legged Deadlifts on Each Leg (35/25/Medium)
Section 1.3 Scaling and Substitutions:
50 Sit-ups
Fitness Level Scaling:
~If you reach failure, move on.
Equipment Substitutions:
~Use a Rolled up Yoga Mat, Towel, or a Pillow to Place Under Your Back
~Sit-ups without anything are great too
100 Russian Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~100 American Kettlebell Swings (53/35/Medium)
~75 DB Alternating One-arm Snatches (50/35/Heavy)
~100 DB Alternating Snatches (35/25/Medium)
~200 Ruck Russian Swings
Saturday
1. MetCon
4 x 3-Minute Rounds for Reps (1-Minute Rest)
Odd Rounds:
200m Double DB/KB Shoulder Carry (50s/35s/Heavy)
Then AMRAP with Remaining Time
Strict Pull-ups
Even Rounds:
200m Double DB/KB Farmer's Carry (50s/35s/Heavy)
Then AMRAP with Remaining Time
Push-ups
Scaling and Substitutions:
200m Double DB/KB Shoulder Carry (50s/35s/Heavy)
and
200m Double DB/KB Farmer's Carry (50s/35s/Heavy)
Fitness Level Scaling:
~All carries should be under 2-Minutes. Scale distance down accordingly.
Equipment Substitutions:
The carries today are meant to be a weighted shuffle run with two different styles, but how you hold it and what you use is less important than the awkward shuffle runs, so you can use anything and hold it any way that makes the 200m more awkward.
Ideas:
-Sandbag: Back Rack, Front Rack, or Bear Hug
Single DB/KB/Ruck: Shoulder or Farmer Carry
Bumper Plate: Shoulder, Farmer Carry, or Bear Hug
Fitness Level Scaling:
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~Double DB/KB 90-Degree Bent-over Rows (As Heavy as Possible)
~Sandbag 90-Degree Bent-over Rows (120/80)
~DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (As Heavy as Possible)
Fitness Level Scaling:
~Push-ups to Banded Push-ups to Knee Push-ups