Intermediate Level Workout: Dumbbell Strength – Work Capacity


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Intermediate Level Workout – Dumbbell Strength-Work Capacity

Warm-up: Walk, Run or Bike 5 min
Dynamic ROM (Range of Motion)

A1. Bent over Dumbbell row 3×8-10; Build each set
A2. Dumbbell Floor Press 3×8-10; Build each set; Rest :30
A3. Climbing plank 3×8-10; Rest :30
A4. Pull-ups 3×4-6; Rest :30 (Modify if needed)

B. 6×100 M Sprint every 3 minutes –
The faster you finish the more time you have to rest.

Mobility: General

What you need for the workout:
• Dumbbells – varying weights to build
• Pull-up bar
• Step or block for climbing

Workout Goals:
To build work capacity under external resistance to challenge body structure and position through full ranges of motion.




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