Training Sessions Per Week
5
Equipment required
-Start with nothing but a pair of dumbbells
-Workouts include options from dumbbells only all the way up to full gym set ups
Notes
We recommend DadWOD as a starting point for most people. This is our daily workout designed to improve overall fitness in under 20 minutes. If you have time, members often choose to pair DadWOD with another track based on their training preferences. This track features 3 variations each day: one for a full equipment set up, one for dumbbells and kettlebells only, and a beginner track, also only featuring dumbbells, programmed at a lower volume and intensity.
Example Week
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Workout of the Day
Score Time
For time:
400m Run
50 Push-ups
400m Run
40 Dumbbell Snatches (22.5/15kg)
400m Run
30 Burpees
400m Run
20 Devils Press (2 x 22.5/15kg)
Substitute kettlebells for dumbbells as required.
Beginner Workout
Score Reps
For max reps:
1:30 of Shuttle Runs (10m)
1:30 of Hand Release Push-ups
1 minute of Rest
1:30 of Shuttle Runs (10m)
1:30 of Dumbbell Snatches
1 minute of Rest
1:30 of Shuttle Runs (10m)
1:30 of Burpees
1 minute of Rest
1:30 of Shuttle Runs (10m)
1:30 of Single Arm Devils Press (alternating arms)
Count each 10m length of shuttle runs as 1 rep. Add up your total reps accumulated across the workout.
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Workout of the Day
Score Time
For time:
80/60 Calorie Row
60 Toes-to-Bar
40 Deadlifts (choose weight)
20 Front Squats (same weight)
Dumbbell/Kettlebell Only Workout
Score Rounds and Reps
On a 12:00 Clock:
Buy in: 800m Run
into;
AMRAP in time remaining of:
15 V-ups or Sit-ups
12 Double DB/KB Deadlifts
9 Double DB/KB Front Squats
Beginner Workout
Score Rounds and Reps
AMRAP 12 minutes:
200m Run
15 Sit-ups
10 Double Dumbbell Deadlifts
5 Double Dumbbell Front Squats
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Workout of the Day
4 sets, for max reps:
1 minute of Calories (machine of choice)
1 minute of Shoulder Press (35/25kg)
1 minute of Pull-ups (strict or kipping)
1 minute of Dumbbell Bench Press (2 x 22.5/15kg)
1 minute of Alternating Gorilla Rows (2 x 24/16kg)
1 minute of Rest
Dumbbell/Kettlebell Only Workout
4 sets, for max reps:
1 minute of Double Unders or Shuttle Runs (10m)
1 minute of Seated Single DB/KB Z-Press (seated on floor, held between both hands)
1 minute of Dual DB/KB Bent Over Rows
1 minute of Dual DB/KB Floor Press
1 minute of Single Arm Rows (30 seconds each arm)
1 minute of Rest
Beginner Workout
3 sets, for max reps:
1 minute of Single Skips or Shuttle Runs (10m)
1 minute of Seated Single DB/KB Z-Press (seated on floor, held between both hands)
1 minute of Alternating DB Bent Over Rows
1 minute of Dual DB Floor Press or Hand Release Push-ups
1 minute of Single Arm Rows (30 seconds each arm)
1 minute of Rest
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Rest Day
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Workout of the Day
5 sets for total reps:
1 minute of Clean & Jerks (60/40kg)
1 minute of Bar Muscle Ups or Burpee Pull-ups
1 minute of Rest
Dumbbell/Kettlebell Only Workout
5 sets for total reps:
1 minute of Double DB/KB Clean & Jerks
1 minute of Burpee Broad Jumps (1.5/1m)
1 minute of Rest
Beginner Workout
5 sets for total reps:
1 minute of Single Arm Dumbbell Clean & Jerks (alternating arms)
1 minute of Walking Lunges (bodyweight or with dumbbell)
1 minute of Rest
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Workout of the Day
EMOM x 20:
Minute 1: 15/12 Calories (machine of choice)
Minute 2: 15 Wall Balls (20/14lbs)
Minute 3: 15/12 Calories (machine of choice)
Minute 4: 15 Toes-to-Bar or GHD Sit-ups
Dumbbell/Kettlebell Only Workout
EMOM x 20:
Minute 1: 200m Run
Minute 2: 15-20 Goblet Squats
Minute 3: 50-75 Double Unders
Minute 4: Max reps Sit-ups
Beginner Workout
AMRAP 20 minutes:
200m Run
20 Air Squats
100 Single Skips
20 Sit-ups
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Rest Day