Five Rounds: 5-Round Dumbbell Workout for Time
Five Rounds is a 33-minute conditioning workout. You do five rounds of 12 deadlifts, 10 hand-release push-ups, 8 goblet reverse lunges per leg and 6 man makers as fast as you can, with a 25 minute cap.
Saturday bodyweight: Bodyweight Chipper →The workout
Warm-up (5:00)
Lunges, push-ups, easy deadlifts with light bells. Wake the whole body up.
Five Rounds (5 rounds for time, 25:00 cap)
Do 5 rounds of the list below as fast as you can. The clock stops at the 25:00 cap.
| Reps | Exercise | Load |
|---|---|---|
| 12 | Dumbbell Deadlift | 2 x 50 lbs (2 x 23 kg) |
| 10 | Hand-Release Push-Up | Bodyweight |
| 8 each leg | Goblet Reverse Lunge | 40 lbs (18 kg) |
| 6 | Man Maker | 2 x 20 lbs (2 x 9 kg) |
Cooldown (3:00)
Slow walk, hamstring and hip stretches. Nice work.
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 Five Rounds take?
About 33 minutes including warm-up and cooldown. The work is capped at 25 minutes.
What weights do I need?
A pair of 50 lb (23 kg) dumbbells for deadlifts, one 40 lb (18 kg) dumbbell for the lunges and a pair of 20 lb (9 kg) dumbbells for man makers.
What is a man maker?
A man maker is a push-up on your dumbbells, a row with each arm, a stand and a press, all in one rep. Take the first round at a steady pace.