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20 CrossFit Dumbbell Workouts for Time to Build Strength and Transform your Body

Step aside, barbells, because dumbbells are here to shake up the training!

16. Dumbbell Workouts for Time – R116

For Time (with a Partner)
200 meter Dumbbell Carry (2×15/10 kg)*
116 Dumbbell Push Presses (2×15/10 kg, each)
116 Dumbbell Power Cleans (2×15/10 kg, each)
116 Burpees Over Partner (total)
200 meter Dumbbell Carry (2×15/10 kg)*
*5 Dumbbell Front Squats (2×15/10 kg) every time the dumbbells touch the ground
One partner works at a time. Partners may switch as needed. Partners walk/run together during the Dumbbell Carry, but only one partner may carry the dumbbells at a time. If the dumbbells touch the ground during the Dumbbell Carry, one partner must complete 5 penalty Front Squats before continuing.

CrossFit-Dumbbell-arm exercisesSource: Photos courtesy of CrossFit Inc

17. Dumbbell Workouts for Time – POPEYE

3 Rounds Without Breaking
30 Curls (2×25/15 lb)
30 Strict Presses (2×25/15 lb)
30 Lateral Raises (2×25/15 lb)
30 Hammer Curls (2×25/15 lb)
30 Upright Rows (2×25/15 lb)
30 Push Presses (2×25/15 lb)
30 Curls (2×25/15 lb)
1 minute Rest
Increase weight each round. See how heavy you can go. No Time limit once the round has begun.

Once you start the first set of 30, you can’t put the weights down or rest them on any surface. You can stop moving and hold the weights in your hand, but you can not let go of the Dumbbells.

Once you complete a full round, rest for 1 minute, then pick them back up and go again. This time, you have the option to increase the weight.

Start light, don’t burn out. Rest before you burn up too quickly. The hard part will be the grip so play it smart.

Scaling

Intermediate: Use 20/10 lb dumbbell weights.

Beginner: Use 20/10 lb dumbbell weights. Reduce repetitions to 21 reps.

18. CARL

3 Rounds for Time
30 Dumbbell Thrusters (2×40/25 lb)
800 meter Run
30 Burpees
Scaling

Intermediate
3 Rounds for Time
30 Dumbbell Thrusters (2×35/20 lb)
800 meter Run
30 Burpees

Beginner
3 Rounds for Time
15 Dumbbell Thrusters (2×20/12 lb)
400 meter Run
15 Burpees

Athletes can also substitute another monostructural movement like a rower, ski, or bike for the run.

19. ONE ARM BANDIT

3 Rounds for Time
10 Dumbbell Snatches, Left (50/35 lb)
10 Dumbbell Overhead Lunges, Left (50/35 lb)
10 Dumbbell Snatches, Right (50/35 lb)
10 Dumbbell Overhead Lunges, Right (50/35 lb)
10 Dumbbell Power Cleans, Left (50/35 lb)
10 Dumbbell Front Squats, Left (50/35 lb)
10 Dumbbell Power Cleans, Right (50/35 lb)
10 Dumbbell Front Squats, Right (50/35 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Overhead lunges are written as the total number of steps, not steps per leg. Dumbbell must be held in one hand for front squats.

Score is the time on the clock when the last round of Dumbbell Front Squats is completed.

Scaling

3 Rounds for Time
10 Left-Arm Dumbbell Snatches (35/20 lb)
10 Left-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Right-Arm Dumbbell Snatches (35/20 lb)
10 Right-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Left-Arm Dumbbell Power Cleans (35/20 lb)
10 Left-Arm Dumbbell Front Squats (35/20 lb)
10 Right-Arm Dumbbell Power Cleans (35/20 lb)
10 Right-Arm Dumbbell Front Squats (35/20 lb)

20. Dumbbell Workouts for Time – GUT CHECK

For Time
30 Devil Presses (2×50/35 lb)
60 Dumbbell Thrusters (2×50/35 lb)
90 Burpees
Scaling: Adjust the Dumbbell weight to a level that allows you to average between 8-15 Thrusters every time. And cut the Burppees in half to 45.

Overhead Squat Workouts to Build Strength and Destroy Weaknesses

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