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.
What you need for the workout:
• Dumbbells – varying weights to build
• Pull-up bar
• Step or block for climbing
To build work capacity under external resistance to challenge body structure and position through full ranges of motion.