Dumbbell Workout Program - Week 14
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
3 Rounds FIT
3 DB Left-arm Turkish Get-ups (35/25/Medium DB)
3 DB Right-arm Turkish Get-ups
30 AbMat Sit-ups
800m Run
Scaling and Equipment Substitutions:
3 DB One-arm Turkish Get-ups (35/25/Medium DB)
Fitness Level Scaling:
~Lighter to No Weight
Equipment Substitutions:
~3 KB/Ruck One-arm Turkish Get-ups (35/25/Medium DB)
~2 DB/KB One-arm Turkish Get-ups (50/35/Heavy DB)
~1 KB One-arm Turkish Get-ups (70/53/Heavy KB)
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
800m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 600m
10:00+ Best Mile: 400m
2. MetCon
5 x 6-Minute Rounds
Max Set Push-ups
20-Sec Rest
Max Set Double DB 90-Degree Bent-over Rows with a Pause at Top (50s/35s/Heavy DBs)
Rest with Remaining Time in 6-Minute Round
Scaling and Equipment Substitutions:
Max Set Push-ups
Fitness Level Scaling:
~Choose a where you can perform a minimum of 10 good reps in your first set.
~Push-ups to Banded Push-ups to Knee Push-ups
Max Set Double DB 90-Degree Bent-over Rows with a Pause at Top (50s/35s/Heavy DBs)
Fitness Level Scaling:
~Number of Rows in your first round should be at least 10
Equipment Substitutions:
~Max Set Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~Max Set Sandbag 90-Degree Bent-over Rows (120/80/Medium SB)
~Max Set DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~Max Set DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
~1Max Set Ruck One-arm 90-Degree Bent-over Rows on Each Arm
Wednesday
1. Endurance
15 Rounds FIT
1-Minute 30-Second Walk
1-Minute 30-Second Run
Friday
1. Stability
DB/KB/Ruck One-arm Farmer Hold Y-Balance (Light-Medium Weight)
Work through each of the 4 positions twice taking 3 slow and controlled breaths while holding at your lowest, best position.
2. MetCon
5 Rounds FIT
5 Double DB Burpee Cleans (50s/35s/Heavy DBs)
5 Double DB Front Squats
50m Double DB Farmers Carry
Scaling and Equipment Substitutions:
5 Double DB Burpee Cleans (50s/35s/Heavy DBs)
Equipment Substitutions:
~7 Double DB Burpee Cleans (35s/25s/Medium DBs)
~5 Sandbag Burpee Cleans (120/80/Medium SB)
~4 DB/KB Burpee One-arm Cleans On Each Arm (50/35/Heavy DBs)
~5 DB/KB/Ruck Burpee One-arm Cleans On Each Arm (35/25/Medium DBs)
5 Double DB Front Squats (50s/35s/Heavy DBs)
Equipment Substitutions:
~7 Double DB Front Squats (35s/25s/Medium DBs)
~5 Sandbag Front Squats (120/80/Medium SB)
~4 DB/KB One-arm Front Squats on Each Arm (50/35/Heavy DBs)
~5 DB/KB/Ruck One-arm Front Squats on Each Arm (35/25/Medium DBs)
50m Double DB Farmers Carry (50s/35s/Heavy DBs)
Equipment Substitutions:
~75m Double DB Farmer’s Carry (35s/25s/Medium DBs)
~25m Sandbag Farmer’s Carry on Each Arm (120/80/Medium SB)
~50m DB/KB One-arm Farmer’s Carry Each Arm (50/35/Heavy DBs)
~75m DB/KB/Ruck One-arm Farmer’s Carry on Each Arm (35/25/Medium DBs)
Saturday
1. Skill
Hollow Practice
Spend 5 minutes practicing your hollow body position. See video for progressions and the most common fault.
2. MetCon
20-Minute AMRAP
5 Strict Pull-ups
10 Push-ups
10 Air Squats
30 Double Unders
Scaling and Equipment Substitutions:
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 33% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~5 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~7 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~5 Sandbag 90-Degree Bent-over Rows (120/80)
~5 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~7 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
~7 Ruck One-arm 90-Degree Bent-over Rows on Each Arm
10 Push-ups
Fitness Level Scaling:
~33% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups
Fitness Level Scaling:
~In 2 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~30 High Bounding Jumps down to Jumping Jacks
Equipment Substitutions:
~15 Bounding Jumps onto very Small “Box”
~8 Bounding Box Jumps (24”/20”/Low)
~30 High Bounding Jumps