Dumbbell Workout Program - Week 3
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
1.1
For Time
30 Double DB Burpee Cleans (50s/35s/Heavy DBs)
Scaling and Equipment Substitutions:
30 Double DB Burpee Clean and Jerks (50s/35s/Heavy DBs)
Equipment Substitutions:
~40 Burpee Double DB/KB Cleans (35s/25s/Medium)
~Sandbag Burpee Cleans (120/80)
~40 Burpee DB/KB Alternating One-arm Cleans (50/35/Heavy)
~50 Burpee DB/KB/Ruck One-arm Cleans (35/25/Medium)
1.2
8 x 20-Second AMRAPs (10-Second Rest Between Rounds)
Jumping Lunges
Tuesday
1. MetCon
2 Rounds FIT
30 Double DB Push Presses (50s/35s/Heavy DBs)
20 Strict Pull-ups
Scaling and Substitutions:
30 Double DB Push Presses (50s/35s/Heavy DBs)
Equipment Substitutions:
~40 Double DB/KB Push Presses (35s/25s/Medium)
~30 Sandbag Behind-the-neck Push Presses (120/80)
~300 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~40 DB/KB One-arm Push Presses on Each Arm (35/25/Medium)
~40 Ruck One-arm Push Presses on Each Arm
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 100% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~20 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~25 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~20 Sandbag 90-Degree Bent-over Rows (120/80)
~20 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~25 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
~25 Ruck One-arm 90-Degree Bent-over Rows on Each Arm
2. Muscle Building
3 Hard* Super Sets
a. Double DB Bench Presses (As Heavy As Possible)
b. Laying Leg Raises
*Hard Set Today is 2-3 Reps Shy of Failure
Scaling and Substitutions:
Double DB Bench Presses (As Heavy As Possible)
Equipment Substitutions:
~DB/KB/Ruck One-arm Bench Presses on Each Arm (As Heavy As Possible)
~Double DB/KB Floor Press (As Heavy As Possible)
~DB/KB/Ruck One-arm Floor Presses on Each Arm (As Heavy As Possible)
~Sandbag Bench Presses or Floor Presses (120/80/Medium SB)
Wednesday
1. MetCon
3 x 10-Minute Rounds FIT
400m Run
100 Double Unders
400mm Run
Rest with Remaining Time in Each 10-Minute Round
Scaling and At-Home Variations
2 x 400m Runs Each Round
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 400-200
10:00+ Best Mile: 200-200
100 Double Unders
Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~100% Jumping Jacks
Equipment Substitutions:
~50 Bounding Jumps onto very Small “Box”
~25 Bounding Box Jumps (24”/20”/Low)
~100 High Bounds
Friday
1. MetCon
12-Minute AMRAP FIT
30 Burpees
Then, AMRAP with Remaining Time*
5 Pull-ups
10 Push-ups
15 Air Squats
*If you can do a set of 15 strict pull-ups or more, wear at 20lb/10lb ruck/vest for this workout.
Scaling and Substitutions:
5 Pull-ups
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 20% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~4 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~6 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~5 Sandbag Bent-over Rows (120/80)
~4 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~6 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
10 Push-ups
Fitness Level Scaling:
~Not more than 25% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups
Saturday
1. MetCon
3 Rounds FIT
10 DB/KB/Ruck Left-arm Overhead Lunges (35/25/Light)
10 DB/KB/Ruck Right-arm Overhead Lunges
7 DB/KB/Ruck Left-arm Thrusters
7 DB/KB/Ruck Left-arm Thrusters
400m Run
6-Minute Rest Before Starting the Next Round
Scaling and Substitutions:
10 DB/KB/Ruck Left-arm Overhead Lunges (35/25/Light)
Equipment Substitutions:
~6 DB/KB One-arm Overhead Lunges (50s/35s/Heavy)
7 DB/KB/Ruck Left-arm Thrusters
Equipment Substitutions:
~5 DB/KB One-arm Thrusters (50s/35s/Heavy)
400m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 300m or alternate with 400 one Round and 200 the next.
10:00+ Best Mile: 200m