Dumbbell Rounds
Six weeks of counted rounds — cleans, squats, presses and push-ups back to back. Hard breathing with a pair of dumbbells.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- One pair of dumbbells you can clean for eight, and floor space. No bench.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Rounds A
- Dumbbell Clean 4 × 8
- Push-up 4 × 10
- Dumbbell Squat 4 × 12
- Russian Twist 4 × 20
One round is the four moves back to back. Rest after the round, not inside it.
Day 2 Rounds B
- Bent-Over Dumbbell Row 4 × 10
- Dumbbell Reverse Lunge 4 × 8 each
- Standing Dumbbell Press 4 × 8
- Bicycle Crunch 4 × 20
No clean today — the row and press earn the same breathing at half the skill cost.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.