These dumbbells workouts are perfect for CrossFit athletes that want to improve their unilateral strength, balance, coordination and overall conditioning. There are a large variety to choose from depending on what you like and what you wish to achieve.
AMRAP in 35 minutes
- 9 Man Makers (2×35/20 lb dumbbells)
- 11 Burpees
In remaining time, AMRAP of:
- 300 meter Run
- 27 Air Squats
- 9 Handstand Push-Ups
Start a 35-minute timer. Do the man-makers and burpees. Then, without stopping continue to the run, air squats, and handstand push-ups and repeat those three movements as many times as possible until the 35-minute clock runs out. Your score is the number of rounds and repetitions completed of the run/air squat/handstand push-ups.
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
- 50 Alternating Dumbbell Power Snatches (50/35 lb)
- 100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
- 40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
- 75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
- 30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
- 50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
- 20 Alternating Dumbbell Squat Cleans (50/35 lb)
- 25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
- 10 Alternating Dumbbell Squat Snatches (50/35 lb)
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last repetition of Alternating Dumbbell Squat Snatches is completed.
Scaling Dumbbell Workouts
Dumbbell load for all movements
Lunges with bodyweight
Dumbbell Overhead Squats: front squat/goblet squat
Dumbbell Squat Snatch: power snatch
Dumbbell Squat Clean: front squat
Dumbbell Power Snatch: DB touches the ground and locks out fully overhead. Can switch the DB however you’d like (overhead, in front of face, at hip level, on ground). Both heads of the DB must touch the ground on every rep. It does not have to be simultaneously, but the both must touch.
Overhead Lunge: 25 foot increments. 1 DB is held overhead in a full lockout position and must switch arms every 25.
Dumbbell Overhead Squats: DB held overhead, squat must pass through parallel and stand to fully locked out. Must switch arms every 10 reps.
Dumbbell Hang Clean-and-Jerk: DB must start at the hang position, touch the shoulder on the clean, and then and in the lockout position. Must switch arms every 5 reps.
Dumbbell Squat Clean: Both heads of the DB must touch the ground, come into a rack position, pass through a full squat to extension, alternate every rep.
Dumbbell Squat Snatch: DB touches the ground and locks out fully overhead and athlete passes through parallel in the squat. Can switch the DB however you’d like (overhead, in front of face, at hip level, on ground). Both heads of the DB must touch the ground on every rep. Must alternate arms every rep
DUMBBELLS WORKOUTS – TUMILSON
8 Rounds For Time
- 200 meter Run
- 11 Dumbbell Burpee Deadlifts (2×60/40 lb)
8 Rounds for Time and Reps
- 1 minute of:
- 200 foot Shuttle Run
- Max Dumbbell Thrusters (2×50/35 lb)
- Rest 1 minute
There are two scores to this workout:
Score 1: Total run time across all 8 sets.
Score 2: Total thrusters completed across all 8 sets.
Shuttle Run: One hand and foot must touch the line on each of the turns. A 10-sec penalty will be added for each line you do not touch. You must stay within a 4′ wide lane for each of your runs. A 10-sec penalty will be added each time you go outside of the 4′ wide line.
Dumbbell Thruster: This is a standard thruster. Hip crease must pass below the knee at the bottom and full extension of the knee, hip and arm must be met with the DBs in line with your ear in profile.
Scale dumbbell loading as needed.
DUMBBELLS WORKOUTS – NICK
12 Rounds For Time
- 10 Dumbbell Hang Squat Cleans (2×45/35 lb)
- 6 Handstand Push-Ups on Dumbbells