Dumbbell Workout Program - Week 6
0. Recovery Sessions
10 Minutes of
Movement and Mobility
*Perform Each AM if you workout in the PM or vice versa.
Monday
1. MetCon
3 Rounds FIT
10 Double DB/KB Thrusters (50s/35s/Heavy DBs)
25 Double DB/KB Deadlifts
Scaling and Equipment Substitutions:
10 Double DB/KB Thrusters (50s/35s/Heavy DBs)
Equipment Substitutions:
~10 Barbell Thrusters (115/80/50%)
~10 Sandbag Thrusters (115/80/Medium)
~15 Double DB/KB Thrusters (35s/25s/Medium)
~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)
25 Double DB/KB Deadlifts (50s/35s/Heavy DBs)
Equipment Substitutions:
~25 Barbell Deadlifts (115/80/25%)
~25 Sandbag Deadlifts (115/80/Medium)
~35 Double DB/KB Deadlifts (35s/25s/Medium)
~18 DB/KB One-arm Deadlifts on Each Arm (50/35/Heavy)
~25 DB/KB/Ruck One-arm Deadlifts on Each Arm (35/25/Medium)
Tuesday
40 Push-ups
Fitness Level Scaling:
~Not more than 100% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups
30 Box Jumps (24"/20"/Low)
Equipment Substitution:
~60 Bounding Jumps to Very Low Box
~30 Jump + Lunge
Wednesday
1. Endurance
"The Kipchoge Perspective" - TESTING
For Time
600m - 1:44
2-Minute Rest
500m - 1:27
2-Minute Rest
400m - 1:09
2-Minute Rest
300m - 0:53
2-Minute Rest
200m - 0:35
2-Minute Rest
100m - 0:18
Your Score is +/- the number of seconds you were slower or faster than Kipchoge's pace on each of the intervals.
Kipchoge ran a marthon in under 2 hours. How fast is that? Let's see if you can hit the average pace it would take to do that on an interval workout. I included the amount of time that Kipchoge's average pace during his marathon would have taken him for each of the below distances...Spoiler: it's incredible. See how you stack up against his pace.
Friday
1. MetCon
FIT
30 Burpee + Double DB/KB Clean (50s/35s/Heavy)
40 Toes-to-bars
50 Burpees
60 AbMat Sit-ups
Scaling and Equipment Substitutions:
30 Burpee + Double DB/KB Clean (50s/35s/Heavy)
Equipment Substitutions:
~45 Burpee + Double DB/KB Clean (35s/25s/Medium)
~30 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~45 Burpee + 2 DB/KB Alternating One Arm Cleans (35/25/Medium)
~45 Burpee + 2 Ruck Alternating One Arm Cleans
40 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
Saturday
MetCon
FIT
400m Run
10 Odd Object Overhead Lunges (Heavy)
800m Run
10 Odd Object Overhead Lunges
400m Run
10 Odd Object Overhead Lunges
Here are some ideas:
DB/KB One-arm or Two-arm OH Lunges
Sandbag OH Luges
Barbell Overhead Lunges (115/80/45% OHS)
Furniture OH Lunges