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10 Fiery Dumbbell Workouts for Muscle and Mental Strength

7. HOTEL HELL

For Time

  • 100 Dumbbell Hang Clean Thrusters (2×35/25 lb)
  • 5 Burpees to start, and at the top of each minute

Start with 5 burpees. Then complete as many hang squat clean thrusters (aka: “hang clusters”) as possible until the minute is up. Repeat until 100 total are completed.

Score is the time on the clock when the last thruster is completed. If athlete does not finish score is number of rounds and reps completed.

Crossfit athlete Jason Khalipa performs dumbbell snatches in competitionSource: Jason Khalipa

8. 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.

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