Dumbbell Workout Program - Week 13
0. Recovery Sessions
10 Minutes of
Movement and Mobility
*Perform Each AM if you workout in the PM or vice versa.
Monday
1. Stability
Lunge Progressions
-Lunge
-Toe
-Knee
Then, at your Best/Hardest Variation
3 Sets of 3 on Each Leg
2. MetCon
5 Rounds FIT
50 Double Unders
50ft Double DB/KB Farmer Carry Walking Lunges (50s/35s/Heavy DBs)
25 Burpees
Scaling and Equipment Substitutions:
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:
~25Bounding Jumps onto very Small “Box”
~12 Bounding Box Jumps (24”/20”/Low)
~50 High Bounding Jumps
50ft Double DB/KB Farmer Carry Walking Lunges (50s/35s/Heavy DBs)
Equipment Substitutions:
~18 Double DB/KB Farmer Carry Lunges (50s/35s/Heavy DBs)
~65ft Double DB/KB Farmer Carry Walking Lunges (35s/25s/Medium DBs)
~22 Double DB/KB Farmer Carry Lunges (35s/25s/Medium DBs)
~40ft DB/KB One-arm Farmer Carry Walking Lunges on Each Arm (50s/35s/Heavy)
~13 DB/KB One-arm Farmer Carry Lunges on Each Arm (50s/35s/Heavy)
~50ft DB/KB/Ruck One-arm Farmer Carry Walking Lunges on Each Arm (35s/25s/Medium)
~17 DB/KB One-arm Farmer Carry Lunges on Each Arm (35s/25s/Medium)
Tuesday
1. Prep
45-Second DB/KB One-arm Shoulder Distraction on Each Arm
45-Second DB/KB One-arm Floor Presses on Each Arm
2. MetCon
60 Toes-to-bars
20 Double DB Push Presses (50s/35s/Heavy DBs)
60 Pull-ups
20 Double DB Push Presses
60 Ab-Mat Sit-ups
Scaling and Equipment Substitutions:
60 Toes-to-bars
Fitness Level Substitutions:
~TTB to Hanging Knee Raises to Anchored Leg Raises (Candlesticks)
Equipment Substitutions:
~Anchored Leg Raises (Candlesticks)
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
20 Double DB Push Presses (50s/35s/Heavy DBs)
Equipment Substitutions:
~30 Double DB/KB Push Presses (35s/25s/Medium DBs)
~20 Sandbag Push Presses (120/80/Medium SB)
~20 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~30 DB/KB/Ruck One-arm Push Presses on Each Arm (35/25/Medium)
60 Pull-ups
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 150% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~50 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~75 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~50 Sandbag Bent-over Rows (120/80)
~50 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~75 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
3. Accessory
2 x Hard Sets on Each Side
Strict Press with Foot Up on Box/Chair (Medium DB/KB)
Wednesday
1. Endurance
20 Rounds FIT
1-Minute Walk
1-Minute Run
Friday
1. Stability
Y-Balance Holding DB/KB Overhead (Any Weight)
Work through each of the 4 positions twice taking 3 slow and controlled breaths while holding at your lowest, best position.
2. MetCon
FIT*
100 DB Alternating One-arm Snatches (50/35/Heavy DB)
*Every Minute Stop What You’re Doing and Perform 5 Push-ups Before Continuing.
Scaling and Equipment Substitutions:
100 DB Alternating One-arm Snatches (50/35/Heavy DB)
Equipment Substitutions:
~125 DB/KB Alternating Snatches (35/25/Medium DB)
~60 Ruck Snatches on Each Arm
5 Push-ups
Fitness Level Scaling:
~Not more than 10% of your Max Set of Push-ups
~Push-ups to Banded Push-ups to Knee Push-ups
Saturday
1. Skill
Hollow Practice
Spend 5 minutes practicing your hollow body position. See video for progressions and the most common fault.
2. MetCon
For Time
30 Double DB/KB Deadlifts (50s/35s/Heavy DBs)
100m Double DB/KB Farmer Carry
30 Burpees
1200m Double DB/KB Farmer Carry
800m Run
15 Double DB/KB Burpee Power Clean
800m Run
100m Double DB/KB Farmer Carry
30 Burpees
100m Double DB/KB Farmer Carry
30 Double DB/KB Deadlifts