DumbbellRx - Limited Equipment Training

Train with confidence, while using minimal equipment. Just because you don't have access to all of the bells and whistles of a full gym, it doesn't mean your training should be less effective. With access to dumbbells and a few other pieces of equipment, you can follow proven strength training strategies for building muscle mass and increasing overall strength and smash daily CrossFit based conditioning in the comfort of your own home, in the hotel gym while the road, or wherever else you may.

The DumbbellRx membership gets you access to 3 Training Programs:

1. CrossFit WOD - Daily 30:00 minute classes CrossFit WOD Mash Ups designed to provide you with a high intensity punch for all of your conditioning wants and needs. This program mimics the old school CrossFit WOD Blog style approach and focuses on using AMRAPs, Chippers, For Time Circuits, and more to help you build work capacity and improve endurance while only requiring access to a pair of dumbbells and a Jump Rope.
2. High Intensity Bodybuilding - Strength & Hypertrophy Training that utilizes Interval Formats (EMOMs) to provide you with a unique spin on traditional strength training. This program focuses on the use of moderate rep ranges paired with highly effective loading tactics and aggressive weekly progressive overload to promote increases in overall strength in the squat/lunge, press, pull, and hinge, and a variety of other major movement patterns. This program operates on a "high intensity" / moderate-high training volume schedule.
3. Traditional Bodybuilding - This training program follows a "high intensity" / moderate training volume protocol that utilizes moderate to high rep ranges paired with highly effective loading tactics and aggressive weekly progressive overload to ensure you provide the body with enough stimulus to force physical adaptation. While training under this program you can expect to follow movement pattern based training sessions - this program includes a wide variety of pattern based exercises (squat, lunge, press, pull, hinge) and follows a Full Body Training Split.

The programs above require access to at minimum 1 pair of dumbbells - it is beneficial to have access to multiple weights (heavy, moderate, and light options), a Jump Rope, and a place to Run. The programs also include alternative movement options for various exercises such as Pull Ups, Toes to Bar, and Box Jump Overs (having access to a Pull Up Bar, Plyo Box, and Flat Bench are not required but will be helpful in some scenarios).