Dumbbell Workout Program - Week 4
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
4 Rounds FIT
20 DB Alternating One-arm Snatches (50/35/Heavy DB)
50 Double Unders
10 Chest-to-bar Pull-ups
50 Double Unders
Scaling and Equipment Substitutions:
20 DB Alternating One-arm Snatches (50/35/Heavy DB)
Equipment Substitutions:
~30 DB/KB Alternating One-arm Snatches (35/25/Medium)
~15 Ruck One-arm Snatches on Each Arm
Fitness Level Scaling:
~In 3 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~50 High Bounding Jumps down to Jumping Jacks
Equipment Substitutions:
~25 Bounding Jumps onto very Small “Box”
~12 Bounding Box Jumps (24”/20”/Low)
~50 High Bounding Jumps
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 40% of a Max Set
~C2B Pull-ups to Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~10 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~15 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~10 Sandbag Bent-over Rows (120/80)
~10 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~15 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
1.2
8 x 20-Second AMRAPs (10-Second Rest Between Rounds)
Odd Rounds: Air Squats
Even Rounds: Jumping Lunges
Tuesday
1. MetCon
8 Rounds FIT
8 Double DB/KB Push Presses (50s/35s/Heavy DBs)
8 Lateral Burpees
Scaling and Substitutions:
8 Double DB/KB Push Presses (50s/35s/Heavy DBs)
Equipment Substitutions:
~12 Double DB/KB Push Presses (35s/25s/Medium)
~8 Sandbag Push Presses (120/80)
~8 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~12 DB/KB/Ruck One-arm Push Presses on Each Arm (35/25/Medium)
Fitness Level Scaling:
~Jump laterally (sideways) over something smaller or a line. Do not step over.
2. Muscle Building
3 Hard* Super Sets
a. Double DB Bench Presses (As Heavy As Possible)
b. Laying Leg Raises
*Hard Set Today is 1-2 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
5 Rounds FIT
4-Minute Run
4-Minute Walk
Friday
1. MetCon
3 Rounds FIT
10 Double DB Hang Cleans (50s/35s/Heavy DBs)
20 Box Jumps - No Bounding (24"/20"/Low)
30 Double DB Deadlifts
40 Sit-ups
*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:
10 Double DB/KB Hang Cleans (50s/35s/Heavy DBs)
Equipment Substitutions:
~10 Barbell Hang Cleans (115/80/40%)
~10 Sandbag Hang Cleans (120/80)
~15 Double DB/KB Hang Cleans (35s/25s/Medium)
~10 DB/KB One-arm Hang Cleans on Each Arm (50/35/Heavy)
~90% DB/KB/Ruck One-arm Hang Cleans on Each Arm (35/25/Medium)
20 Box Jumps - No Bounding (24"/20"/Low)
Equipment Substitution:
~50 Bounding Jumps to Very Low Box
~20 High Jump + Lunge
30 Double DB/KB Deadlifts (50s/35s/Heavy DBs)
Equipment Substitutions:
~30 Barbell Deadlifts (115/80/25%)
~30 Sandbag Deadlifts (115/80)
~40 Double DB/KB Deadlifts (35s/25s/Medium)
~24 DB/KB One-arm Deadlifts on Each Arm (50/35/Heavy)
~30 DB/KB/Ruck One-arm Deadlifts on Each Arm (35/25/Medium)
40 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
Saturday
1. MetCon
"Terry" - Hero WOD
For Time
1,600m Run
100 Push-ups
100m Bear Crawl
1,600m Run
100m Bear Crawl
100 Push-ups
1,600m Run
Scaling and Substitutions:
1,600m Runs
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 1,200m Runs
10:00+ Best Mile: 800m Runs
100 Push-ups
Fitness Level Scaling:
~No more than 2x your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups