All you need is a good set of dumbbells of varying weights (light to heavy) and when suggested, a jump rope, any cardio machine, or the ability to do something with high intensity like high knees, step-ups, sprinting, etc.

You may modify the workouts to your caliber of expertise and fitness level.

You may choose to do:

  • 1-2 sets – Beginner Level
  • 3-4 sets – Intermediate Level
  • All sets – Advanced Level

For added burn do 30 mins of AM Fasted Cardio and PM Dumbbell Workouts or vice versa. Some may choose to combine them in the same session. If so, add the cardio portion AFTER the workout.

The Exercises

FOR TIME (how fast with good form can you do them?):

  • 14 Alternating DB Snatches **50/35lb
  • 10 Push-Ups
  • 100 Meter Sprint (Approx 12-20 secs)

Rest 60sec. x 8 Rounds


  • 6 Snatches at 70/50lb or something more challenging

  • 60 total, 3 each arm

  • *14 is total, 7 each arm

*Ideally you would sprint 50m and turn around, but 100m straight is fine, too.

**50/35lb = 50lb DB or 35lb DB
50 Men / 35 Women or
50 Advanced / 35 Intermediate

Comment below with how you did and how long it took you!

Push yourself to become 1% better every day!

And as always, have fun, work hard, and stay shredded!

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