Workout of the Week - Dumbbells Galore

A nice and quick burner with some dumbbells and a partner!

---

3-4 Sets, alternating with a partner:

Partner 1: 10 DB Front Squats

Partner 2: :20-:30 second Wall Sit

Rest 1:00 between sets

You Go/I go, 5 Rounds Each @ #50/35:

12 Single DB Squats

8 (4/4) Single Arm DB Burpees

6 Alternating DB Hang Clean

12-minute time cap

---

Coach’s Notes

The strength isn’t exclusively partner, it can be done individually if you have a partner doing different weight. The dumbbells should be heavy so if you usually use #50, #70 is the goal. If bodyweight wall sit is a bit too easy, go ahead and add some Front Rack Kettlebell hold to that, spoiler alert: it’s hard, just ask Jacob Heppner. Let’s make sure we’re not bottoming out on that wall sit and we’re working hard to strengthen the quads by staying at parallel. 

For the workout, it’s a you go/I go format so you or your partner will go a full round before switching. We got a relatively new movement with the single-arm DB burpee, it’s exactly what it sounds like; jump down into a burpee with your right hand 4 times before switching to your left or vice versa. Naturally, for the dumbbell hang clean, you will alternate every rep then tag your partner for funsies!

Scale downs:

DB Squats: DB Lunges (6/6), 3 count eccentric tempo bodyweight squats

DB Burpees: DB Up-Downs, Elevated DB burpees

DB hang cleans: DB Upright Rows, DB bent over Rows (4/4)

The strength isn’t exclusively partner, it can be done individually if you have a partner doing different weight. The dumbbells should be heavy so if you usually use #50, #70 is the goal. If bodyweight wall sit is a bit too easy, go ahead and add some Front Rack Kettlebell hold to that, spoiler alert: it’s hard, just ask Jacob Heppner. Let’s make sure we’re not bottoming out on that wall sit and we’re working hard to strengthen the quads by staying at parallel. 

For the workout, it’s a you go/I go format so you or your partner will go a full round before switching. We got a relatively new movement with the single-arm DB burpee, it’s exactly what it sounds like; jump down into a burpee with your right hand 4 times before switching to your left or vice versa. Naturally, for the dumbbell hang clean, you will alternate every rep then tag your partner for funsies!

Scale downs:

DB Squats: DB Lunges (6/6), 3 count eccentric tempo bodyweight squats

DB Burpees: DB Up-Downs, Elevated DB burpees

DB hang cleans: DB Upright Rows, DB bent over Rows (4/4)

---

more functional fitness