Dumbbell Workout Program - Week 5
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
3 Rounds FIT
10 Double DB/KB Front Rack Alternating Lunges (50s/35s/Heavy DBs)
10 Burpee Chest-to-bar Pull-ups
Scaling and Equipment Substitutions:
10 Double DB/KB Front Rack Alternating Lunges (50s/35s/Heavy DBs)
Equipment Substitutions:
~14 Double Dumbbell Front Rack Alternating Lunges (35s/25s/Medium)
~10 Sandbag Front Rack Alternating Lunges (120/80)
~8 Dumbbell One-arm Front Rack Alternating Lunges on Each Arm (50/35/Heavy)
~10 Dumbbell One-arm Front Rack Alternating Lunges on Each Arm (35/25/Medium)
10 Burpee Chest-to-bar Pull-ups
Fitness Level Scaling:
~10 Burpee C2B Pull-ups to Burpee Pull-ups to Burpee Jumping Pull-ups with lower and lower bar.
Equipment Substitutions:
~10 x Burpee + Double DB/KB Clean (50s/35s/Heavy)
~15 x Burpee + Double DB/KB Clean (35s/25s/Medium)
~10 x Burpee + Sandbag Bent-over Row (120/80)
~10 x 1 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~15 x 1 Burpee + 2 DB/KB/Ruck Alternating One Arm Cleans (35/25/Medium)
1.2
8 x 20-Second AMRAPs (10-Second Rest Between Rounds)
Air Squats
Tuesday
1. MetCon
FIT
100 Double Unders
50 Double DB/KB Push Presses (35s/25s/Medium DBs)
50 Box Jumps (24"/20"/Low)
50 Push-ups
100 Double Unders
Scaling and Substitutions:
100 Double Unders
Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~100% High Bounding Jumps down to Jumping Jacks
Equipment Substitutions:
~50% Bounding Jumps onto very Small “Box”
~25% Bounding Box Jumps (24”/20”/Low)
~100% High Bounding Jumps
50 Double DB/KB Push Presses (35s/25s/Medium DBs)
Equipment Substitutions:
~30 Double DB/KB Push Presses (50s/35s/Heavy)
~30 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)
50 Box Jumps (24"/20"/Low)
Equipment Substitution:
~100 Bounding Jumps to Very Low Box
~50 Jump + Lunge
50 Push-ups
Fitness Level Scaling:
~No more than 125% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups
Wednesday
Friday
1. MetCon
3 Rounds FIT
20 Chest-to-bar Pull-ups
20 Burpees
10 KB Left-arm Swings (70/53/Heavy KB)
10 KB Right-arm Swings
Scaling and Substitutions:
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 70% of a Max Set
~C2B Pull-ups to Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~20 Double DB/KB Bent-over Rows (50s/35s/Heavy)
~30 Double DB/KB Bent-over Rows (35s/25s/Medium)
~20 Sandbag Bent-over Rows (120/80)
~20 DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~30 DB/KB/Ruck One-arm Bent-over Rows on Each Arm (35/25/Medium)
10 KB One-arm Swings (70/53/Heavy KB)
Equipment Substitutions:
~14 Kettlebell One-arm Swings (53/35/Medium KB)
~14 Dumbbell One-arm Swings (50/35/Heavy DB)
~10 Sandbag One-arm Deadlift (120/80)
~20 Dumbbell One-arm Swings (35/25/Medium DB)
~20 Ruck One-arm Swings
Saturday
1. MetCon
"Loredo" - Hero WOD
6 Rounds for Time
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
Scaling and Substitutions:
400m Runs
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 300m Runs or Alternate 200s and 400s
10:00+ Best Mile: 200m Runs
24 Push-ups
Fitness Level Scaling:
~No more than 50% your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups