Dumbbell Workout Program - Week 15
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
FIT
20 Double DB Push Presses (50s/35s/Heavy DBs)
30 Burpees
40 Double DB Deadlifts
50 DB Alternating One-arm Snatches (50/35/Heavy DB)
40 Double DB Deadlifts
30 Burpees
20 Double DB Push Presses
Scaling and Equipment Substitutions:
20 Double DB Push Presses (50s/35s/Heavy DBs)
Equipment Substitutions:
~30 Double DB/KB Push Presses (35s/25s/Medium)
~20 Sandbag Behind-the-neck Push Presses (120/80)
~20 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~30 DB/KB One-arm Push Presses on Each Arm (35/25/Medium)
~30 Ruck One-arm Push Presses on Each Arm
40 Double DB Deadlifts (50s/35s/Heavy DBs)
Equipment Substitutions:
~40 Sandbag Deadlifts (115/80)
~50 Double DB/KB Deadlifts (35s/25s/Medium)
~30 DB/KB One-arm Deadlifts on Each Arm (50/35/Heavy)
~40 DB/KB/Ruck One-arm Deadlifts on Each Arm (35/25/Medium)
50 DB Alternating One-arm Snatches (50/35/Heavy DB)
Equipment Substitutions:
~50 Dumbbell Alternating One-arm Snatches (50/35/Heavy)
~75 Dumbbell Alternating One-arm Snatches (35/25/Medium)
~35 Ruck One-arm Snatches on Each Arm
2. MetCon
5 Rounds
60 Double Unders
12 Double DB Hang Squat Cleans (50s/35s/Heavy DBs)
Scaling and Equipment Substitutions:
Fitness Level Scaling:
~In 3 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~60 High Bounding Jumps down to Jumping Jacks
Equipment Substitutions:
~30 Bounding Jumps onto very Small “Box”
~15 Bounding Box Jumps (24”/20”/Low)
~60 High Bounding Jumps
12 Double DB Hang Squat Cleans (50s/35s/Heavy DBs)
Equipment Substitutions:
~18 Double DB/KB Hang Squat Clean (35s/25s/Medium)
~15 DB/KB One-arm Hang Squat Cleans on Each Arm (50/35/Heavy)
~18 DB/KB One-arm Hang Squat Cleans on Each Arm (35/25/Medium)
~18 DB/KB One-arm Hang Squat Cleans on Each Arm
Wednesday
1. Endurance
FIT
60 Minutes without Stopping
Run
Friday
1. Stability
DB/KB/Ruck One-arm Front Rack 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
6 Rounds For Time
10 Strict Pull-ups
15 Burpee Box Jump-overs (20")
30 AbMat Sit-ups
Scaling and Equipment Substitutions:
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 50% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~10 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~12 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~10 Sandbag 90-Degree Bent-over Rows (120/80)
~10 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~12 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
~12 Ruck One-arm 90-Degree Bent-over Rows on Each Arm
15 Burpee Box Jump-overs (20")
Equipment Substitution:
~15 Burpee Tuck Jumps
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
1. Skill
Hollow Practice
Spend 5 minutes practicing your hollow body position. See video for progressions and the most common fault.
2. MetCon
"DB DT"
5 Rounds FIT
12 Double DB Deadlifts (50s/35s/Heavy DBs)
9 Double DB Hang Power Cleans
6 Double DB Push Jerks
Scaling and Equipment Substitutions:
(35s/25s/Medium DBs)
5 Rounds FIT
18 Double DB Deadlifts
15 Double DB Hang Power Cleans
9 Double DB Push Jerks
(50/35/Heavy DB)
10 Rounds FIT*
10 Double DB Deadlifts
8 Double DB Hang Power Cleans
6 Double DB Push Jerks
*Alternate arms after each full round.
(35/25/Medium DB)
10 Rounds FIT*
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Push Jerks
*Alternate arms after each full round.