Dumbbell Workout Program Week 8
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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 Overhead Lunges (50s/35s/Heavy DBs)
20 Lateral Burpees
Scaling and Equipment Substitutions:
10 Double DB/KB Overhead Lunges (50s/35s/Heavy DBs)
Equipment Substitutions:
~10 Sandbag Overhead Lunges (120/80/Medium)
~16 Double DB/KB Overhead Lunges (35s/25s/Medium)
~8 DB/KB One-arm Overhead Lunges on Each Arm (50/35/Heavy)
~10 DB/KB/Ruck One-arm Overhead Lunges on Each Arm (35/25/Medium)
Fitness Level Scaling:
~Jump laterally (sideways) over something smaller or a line. Do not step over.
2. Accessory Work
2 Hard* Sets on Each Leg
Double DB/KB Split Squats (50s/35s/Heavy DBs)
*Hard = 3-4 Reps Shy of Failure
Scaling and Equipment Substitutions:
Equipment Substitutions:
~Sandbag Back Rack Split Squats (120/80/Medium)
~Double DB/KB Split Squats (35s/25s/Medium)
~DB/KB One-arm Split Squats (50/35/Heavy)
~DB/KB/Ruck One-arm Split Squats (35/25/Medium)
Tuesday
1. MetCon
10-Minute AMRAP
5 Double DB/KB Hang Cleans (50s/35s/Heavy DBs)
5 Double DB/KB Push Presses
10 Toes-to-bars
Scaling and Equipment Substitutions:
5 Double DB/KB Hang Cleans (50s/35s/Heavy DBs)
Equipment Substitutions:
~5 Sandbag Cleans (120/80/Medium) *From the floor
~8 Double DB/KB Hang Cleans (35s/25s/Medium)
~5 DB/KB One-arm Hang Cleans on Each Arm (50/35/Heavy)
~8 DB/KB/Ruck One-arm Hang Cleans on Each Arm (35/25/Medium)
5 Double DB/KB Push Presses (50s/35s/Heavy DBs)
Equipment Substitutions:
~5 Sandbag Push Presses (120/80/Medium)
~8 Double DB/KB Push Presses (35s/25s/Medium)
~5 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~8 DB/KB/Ruck One-arm Push Presses on Each Arm (35/25/Medium)
10 Toes-to-bars
Fitness Level Substitutions:
~TTB to Hanging Knee Raises to Anchored Leg Raises (Candlesticks)
Equipment Substitutions:
~Anchored Leg Raises (Candlesticks)
2. Accessory Work
3 Hard* Sets
DB/KB Lateral Push-up + Renegade Row (As Heavy As Possible)
*Hard = 3-4 Reps Shy of Failure
Scaling and Equipment Substitutions:
Equipment Substitutions:
3 Hard Super Sets
a. Lateral Push-ups on Sandbag
b. Sandbag Bent-over Rows (120/80/Medium)
Wednesday
1. Endurance
Friday
1. MetCon
3 x 5-Minute Rounds For Reps (5-Minute Rest)
From 0:00-2:00,
400m Run
AMRAP Double Unders
From 2:00-3:00
AMRAP DB/KB Alternating One-arm Snatches (50/35/Heavy DB)
From 3:00-4:00
AMRAP Pull-ups
From 4:00-5:00
AMRAP DB/KB Alternating One-arm Squat Cleans
Scaling and Equipment Substitutions:
400m Run
Fitness Level Scaling:
Your run should take less than 1:40 each round.
7:30 - 10:00 Best Mile: 300m
10:00+ Best Mile: 200m
Fitness Level Scaling:
~1 Attempt at Double Unders, then do Single Unders
~100% High Bounding Jumps down to Jumping Jacks
Equipment Substitutions:
~Bounding Jumps onto very Small “Box”
~Bounding Box Jumps (24”/20”/Low)
~High Bounding Jumps
DB/KB Alternating One-arm Snatches (50/35/Heavy DB)
Equipment Substitutions:
~DB/KB Alternating One-arm Snatches (35/25/Medium)
~Ruck One-arm Snatches, Alternate Arms Every 5 Reps
~Sandbag One-arm Deadlifts, Alternate Arms Every 5 Reps (120/80/Medium)
Fitness Level Scaling:
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~Sandbag Bent-over Rows (120/80)
~DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
DB/KB Alternating One-arm Squat Cleans (50/35/Heavy DB)
Equipment Substitutions:
~DB/KB Alternating One-arm Squat Cleans (35/25/Medium)
~Ruck One-arm Squat Cleans, Alternate Arms Every 5 Reps
~Sandbag Squat Cleans (120/80/Medium)
Saturday
MetCon
FIT
50 Double DB/KB Thrusters (50s/35s/Heavy DBs)
50 Burpees
50 Push-ups
Scaling and Equipment Substitutions:
50 Double DB/KB Thrusters (50s/35s/Heavy DBs)
Equipment Substitutions:
~50 Barbell Thrusters (115/80/40%)
~50 Sandbag Thrusters (120/80/Medium)
~75 Double DB/KB Thrusters (35s/25s/Medium)
~40 DB/KB One Arm Thrusters* (50/35/Heavy)
~50 DB/KB One Arm Thrusters* (35/25/Medium)
~50 Ruck One Arm Thrusters Alternating Arms Every 10 reps
50 Push-ups
Fitness Level Scaling:
~Not more than 100% of your Max Set of Push-ups
~Push-ups to Banded Push-ups to Knee Push-ups