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

11. STEPHEN RUSSELL

For Time
100 Dumbbell Squat Cleans (2×35/25 lb)
3 Burpees at the top of each minute
Perform 3 burpees every minute on the minute, including at the start of the workout, until 100 squat cleans are completed.

12. Dumbbell Workouts for Time – MARK WHITFORD

4 Rounds for Time
15 Dumbbell Thrusters (2×40/20 lb)
50 meter Dumbbell Overhead Walking Lunges (2×40/20 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of Walking Lunges is completed.

Source: Photos courtesy of CrossFit Inc

13. Dumbbell Workouts for Time – FAST AND HEAVY

For Time, Fast and Heavy
21 Dumbbell Thrusters
400 meter Run
18 Dumbbell Thrusters
400 meter Run
15 Dumbbell Thrusters
400 meter Run
Typically CrossFit workouts prescribe a weight, but in this case, the weight is athlete’s choice. The athlete should choose a dumbbell that, as the name says, is heavy but that they can still move fast. Score is dumbbell weight used and total time to complete.

Scaling

As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

14. WESTY’S 10,000

For Time
100 Double Dumbbell Ground-to-Overhead (2×50/35 lb)
Wear a Weight Vest or Ruck (70/50 lb)
Athlete may either Power Snatch or Power Clean-and-Jerk the Dumbbells. Partition the work as needed.

Note that the prescribed weight of the Weight Vest or Ruck Pack for this workout is significantly heavier than a typical Weight Vest.

Scaling

Intermediate
100 Double Dumbbell Ground-to-Overhead (2×35/25 lb)
Wear a weight vest (20/14 lb)

Beginner
75 Double Dumbbell Ground-to-Overhead (25/15 lb)

15. TTTTD7

For Time
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 load for all movements
Lunges with bodyweight
Dumbbell Overhead Squats: front squat/goblet squat
Dumbbell Squat Snatch: power snatch
Dumbbell Squat Clean: front squat

Movement Standards

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.