DumbbellRx - Limited Equipment Training

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 15m Dual DB Front Rack Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 30 Single Unders

Instructions: • Complete 3 consecutive sets of the couplet "For Time" • Follow the rep count for the Dual DB Thruster as it descends each set • Choose the RX/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 100 Double Unders 30-20-10 Reps; Dual DB Thruster; 50/30 lb per Hand Scaled: For Time; At Sustained Effort; 9:00 Minute Time Cap 100 Double Unders 30-20-10 Reps; Dual DB Thruster; 50/30 lb per Hand Score the time it takes to complete the couplet.

Instructions: • Complete 3 consecutive sets of the triplet "For Time" • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 3 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 50/30 lb per Hand 60m Dual DB Farmer's Carry (80 Steps); 70/50 lb per Hand 20 Dual DB Shoulder to Overhead; 50/30 lb per Hand RX+: 3 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 50/30 lb per Hand 60m Dual DB Farmer's Carry (80 Steps); 70/50 lb per Hand 20 Dual DB Shoulder to Overhead; 70/50 lb per Hand Scaled: 3 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 35/20 lb per Hand 60m Dual DB Farmer's Carry (80 Steps); 50/30 lb per Hand 20 Dual DB Shoulder to Overhead; 35/20 lb per Hand Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training 3 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 30m Sandbag Walking Lunge (40 Steps); 150/100 lb 60m Sandbag Carry (80 Steps); 150/100 lb per Hand 20 Dual DB Shoulder to Overhead; 50/30 lb per Hand Score the time it takes to complete the 3 consecutive sets of the triplet.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Hand Release Push Up 7 Russian KB/DB Swing; Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Dual DB Front Squat; WMR8

DB Bench Press; WMR8

Dual DB Straight Leg Deadlift; WMR8

Single Arm DB Row; WMR8

Single Arm DB Skull Crusher; WMR8

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Dual DB Back Fly; Light-Moderate Loads 15m Dual DB Hamstring March (20 Steps); Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 7 Hand Release Push Up

Instructions: • Complete the prescribed workload for each movement in the circuit "For Time" • Use short efficient rest periods as needed to break up the larger work sets • Choose the RX/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 50 Pull Up; Kipping or Strict 30 Lateral Burpee Over Dumbbells 30 Dual DB Deadlift; 70/50 lb per Hand Scaled: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Strict Pull Up 30 Lateral Burpee Over Dumbbells 30 Dual DB Deadlift; 50/30 lb per Hand Alternative Movement Option: Perform the following alternative workout if you do not have access to a Pull Up Bar For Time; At Sustained Effort; 9:00 Minute Time Cap 50 Dual DB Bent Over Row; 50/30 lb per Hand 30 Lateral Burpee Over Dumbbells 30 Dual DB Deadlift; 70/50 lb per Hand Score the time it takes to complete the Chipper.

Instructions: • Complete as many repetitions as possible in 18:00 minutes • Choose the RX/Scaled/Alternative Movement option based your ability or desired stimulus for the workout RX: 18:00 Minutes; AMRAP; At Sustained Effort 5 Dual DB Front Rack Alternating Step Up/Side; 50/30 lb per Hand - Box Height: 24"/20" 7 Box Jump Over - Box Height: 24"/20" 35 Double Unders Scaled: 18:00 Minutes; AMRAP; At Sustained Effort 5 Dual DB Front Rack Alternating Step Up/Side; 35/20 lb per Hand - Box Height: 24"/20" 7 Box Jump Step Down - Box Height: 24"/20" 35 Single Unders Alternative Movement Option: Perform the following alternative workout if you do not have access to a Plyo Box 18:00 Minutes; AMRAP; At Sustained Effort 5 Dual DB Front Rack Alternating Reverse Lunge/Side; 50/30 lb per Hand 7 Lateral Hop Over Dumbbells 35 Double Unders Score the total number of repetitions completed in 18:00 minutes.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual DB Farmer's Carry (20 Steps); Moderate Loads 7 Single Leg Glute Bridge/Side 7 Jump Lunges/Side 5 Burpee + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Dual DB Seated Overhead Press; WMR8

Dual DB Staggered Stance Deadlift; WMR8

Dual DB Bent Over Row; WMR8

Dual DB Front Foot Elevated Split Squat; WMR8

Weighted Russian Twist; WMR8

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB/DB Swing; Moderate Loads 7 Hand Release Push Up 15m Dual DB Farmer's Carry (20 Steps); Moderate Loads 30 Single Unders

Instructions: • Complete 5 consecutive sets of the triplet "For Time" • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 5 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 15 Toes to Bar 7 Single Arm DB Hang Power Clean to Overhead/Side; 50/30 lb 15m Dual DB Walking Lunge; 50/30 lb per Hand RX+: 5 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 15 Toes to Bar 7 Single Arm DB Hang Power Clean to Overhead/Side; 70/50 lb 15m Dual DB Walking Lunge; 50/30 lb per Hand Scaled: 5 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 15 Toes to Bar or V-Up 7 Single Arm DB Hang Power Clean to Overhead/Side; 35/20 lb 15m Dual DB Walking Lunge; 35/20 lb per Hand Alternative Movement Option: Perform the following alternative workout if you do not have access to a Pull Up Bar 5 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 15 V-Up 7 Single Arm DB Hang Power Clean to Overhead/Side; 50/30 lb 15m Dual DB Walking Lunge; 50/30 lb per Hand Score the time it takes to complete 5 consecutive sets of the triplet.

Instructions: • Complete the prescribed workload for each movement listed "For Time" • Aim to move at a pace that allows for consistent effort across each set • Choose the RX/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 300 Double Unders 800m Run Scaled: For Time; At Sustained Effort; 9:00 Minute Time Cap 300 Single Unders 800m Run Score the time it takes to complete the Chipper.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m Dual DB Front Rack Carry (20 Steps); Moderate Loads 7 Russian KB/DB Swing; Moderate Loads 15m Bear Crawl (10 Steps Forward/10 Steps Backward) + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

DB Goblet Lateral Lunge; WMR8

Dual DB Straight Leg Deadlift; WMR8

Back Fly (DB/Machine/Cable); WMR8

Dual DB Lateral Raise; WMR8

Dual DB Alternating Biceps Curl; WMR8

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual DB Farmer's Carry (20 Steps); Moderate Loads 7 Russian KB/DB Swing; Moderate Loads 7 Hand Release Push Up 30 Single Unders

Instructions: • Complete as many repetitions as possible in 12:00 minutes • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 12:00 Minutes; AMRAP; At Sustained Effort 3 Single Arm DB Power Snatch/Side; 50/30 lb 50 Double Unders 7 Burpee Box Jump Over - Box Height: 24"/20" RX+: 12:00 Minutes; AMRAP; At Sustained Effort 3 Single Arm DB Power Snatch/Side; 70/50 lb 50 Double Unders 7 Burpee Box Jump Over - Box Height: 24"/20" Scaled: 12:00 Minutes; AMRAP; At Sustained Effort 3 Single Arm DB Power Snatch/Side; 35/20 lb 50 Single Unders 7 Burpee Box Jump Step Down - Box Height: 24"/20" Alternative Movement Option: Perform the following alternative workout if you do not have access to a Plyo Box 12:00 Minutes; AMRAP; At Sustained Effort 3 Single Arm DB Power Snatch/Side; 50/30 lb 50 Double Unders 7 Burpee Score the total number of repetitions completed in 12:00 minutes.

Instructions: • Complete the prescribed distance for the Run "For Time" RX: For Time; At Sustained Effort; 12:00 Minute Time Cap 2,000m Run Score the time it takes to complete the Run.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Single Leg Glute Bridge/Side 7 Jump Lunges/Side 7 Hand Release Push Up 15m Bear Crawl (10 Steps Forward/10 Steps Backward) + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

DB Bench Press; WMR8

Dual DB Rear Foot Elevated Split Squat; WMR8

Single Leg Hip Thrust (Dumbbell Loaded); WMR8

Reverse Grip Dual DB Bent Over Row; WMR8

Sit Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual DB Hamstring March (20 Steps); Moderate Loads 5 Burpee 15m Prisoner Walking Lunge (20 Steps); Body Weight 5 Jump Squat

Instructions: • Complete 3 consecutive sets of the triplet "For Time" • Follow the rep count for the Dual DB Deadlift as it descends each individual set • Choose the RX/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 18:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 50/30 lb per Hand 30-20-10 Reps; Dual DB Deadlift; 70/50 lb 200m Run Scaled: For Time; At Sustained Effort; 18:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 50/30 lb per Hand 30-20-10 Reps; Dual DB Deadlift; 70/50 lb 200m Run Score the time it takes to complete the Chipper.

Instructions: • Complete the prescribed rep count for each movement listed "For Time" • Use short efficient rest periods as needed to break up the set • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Dual DB Power Clean; 50/30 lb per Hand 60m Dual DB Farmer's Carry (80 Steps); 50/30 lb per Hand 50 Dual DB Shoulder to Overhead; 50/30 lb per Hand RX+: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Dual DB Power Clean; 70/50 lb per Hand 60m Dual DB Farmer's Carry (80 Steps); 70/50 lb per Hand 50 Dual DB Shoulder to Overhead; 70/50 lb per Hand Scaled: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Dual DB Power Clean; 70/50 lb per Hand 60m Dual DB Farmer's Carry (80 Steps); 70/50 lb per Hand 50 Dual DB Shoulder to Overhead; 70/50 lb per Hand Score the time it takes to complete 30 repetitions.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 15m Dual DB Farmer's Carry (20 Steps); Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 7 Hand Release Push Up + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Dual DB Front Foot Elevated Reverse Lunge; WMR8

Single Arm DB Seated Overhead Press; WMR8

Dual DB Staggered Stance Straight Leg Deadlift; WMR8

Dual DB Bent Over Row; WMR8

Dual DB Lying Triceps Extension; WMR8