Dumbbell DT Workout: 5 Rounds for Time
Dumbbell DT is a 19-minute conditioning workout. You do five rounds of 15 swings, 9 hang power cleans and 6 push presses as fast as you can, with a 12 minute cap.
The workout
Warm-up (4:00)
Light swings, a few hang cleans with the 20s, shoulder circles.
Dumbbell DT (5 rounds for time, 12:00 cap)
Do 5 rounds of the list below as fast as you can. The clock stops at the 12:00 cap.
| Reps | Exercise | Load |
|---|---|---|
| 15 | Dumbbell Swing | 50 lbs (23 kg) |
| 9 | Dumbbell Hang Power Clean | 2 x 40 lbs (2 x 18 kg) |
| 6 | Dumbbell Push Press | 2 x 40 lbs (2 x 18 kg) |
Cooldown (3:00)
Hip flexor and shoulder stretches. Slow breaths.
How the timer works
For-time blocks count up against a cap. Tap Done after each round to log a split. A warning sounds at 60, 30 and 10 seconds left, and a horn sounds at the cap.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
How long does Dumbbell DT take?
About 19 minutes including a 4 minute warm-up and 3 minute cooldown. The work itself is capped at 12 minutes.
What weights do I need?
One 50 lb (23 kg) dumbbell for swings, and pairs of 40 lb (18 kg) for hang power cleans and push presses. Go lighter if you cannot keep good form.
What if I do not finish in 12 minutes?
The clock stops at the cap and Reppy logs how many rounds you got. Next time, try to beat that.