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

Dumbbell Workouts for Time are a great way to build strength, muscle and power.

Unilateral Training: Dumbbells are among the most potent and versatile pieces of equipment you can train with. When you use dumbbells instead of a barbell, you’re working on unilateral movement rather than bilateral movement. That is, your hands/arms have to move independently and freely from one another, eliciting a powerful neurological response that’ll get you stronger and fitter.

The barbell is good at hiding your weaknesses, too. But the dumbbells? They show no mercy. They highlight where your deficiencies are in strength, stability, and mobility.

Physiological Benefits: Dumbbells are also great at diagnosing and treating imbalances. For instance, you may find that on the eighth repetition of a Strict Dumbbell Shoulder Press, your right arm is fine, but your left arm won’t budge. That shows you that you’ve got a strength imbalance – your right side is stronger than your left. The good news is that the more you train with dumbbells, the more balance you’ll bring to your body. The more balanced you are as an athlete, the less likely you are to get injured over time.

Dumbbell Workouts for Time


8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts (2×60/40 lb)


12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2×45/35 lb)
6 Handstand Push-Ups on Dumbbells


3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (2×50/35 lb)
30 Burpees


7 Rounds for Time
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings
Use one pair of dumbbells throughout (pick your own weight)
With a running clock, as fast as possible perform 7 rounds of the prescribed work in the order written. This workout was originally intended to be a “choose your own weight” adventure. If you’re looking for an Rx weight consider 35/25 lb.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

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

Tips and Strategy

Settle in for a long workout (intermediate athletes should finish in 50-90 minutes) by picking a pace that you can maintain for that amount of time. In other words, don’t do the first 10 Man Makers unbroken. Do one, rest a second, do another, etc. For the rest of the movements, break up the reps into very manageable sets. Go slower than you think you need to for round one. See if you can hold that pace for the next 6 rounds.

15 Challenging CrossFit Home Workouts you can do with Zero Equipment


15-10-5 Reps for Time
Dumbbell Thrusters (2×10 lb)
Air Squats

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