Explosive Dumbbell Workouts for CrossFit Athletes (Beginner and Scaled Options Included)

Dumbbell workouts are a great way for CrossFit athletes to uncover weaknesses, develop strength under fatigue and improve their conditioning.


  • For Time
  • 12 Dumbbell Deadlifts (2 x 22.5/15 kg)
  • 9 Dumbbell Hang Power Cleans (2 x 22.5/15 kg)
  • 6 Dumbbell Shoulder-to-Overheads (2 x 22.5/15 kg)

Time Cap: 10 minutes

This is a dumbbell variation of the barbell Hero workout “D.T.”

The workout starts with the athlete standing, not touching the two dumbbells. At the call of 3-2-1-Go, the athlete picks up the two dumbbells from the floor and performs 12
deadlifts. After finishing 12 repetitions the athlete continues with 9 dumbbell hang cleans. The last part of each round is 6 dumbbell shoulder-to-overheads. To finish the workout in the 10-minute time cap the athlete has to perform 5 full rounds.


The score is the time the athlete takes to complete this workout. The score needs to be entered separately for each athlete. If at the end of the 10 minutes the workout is not finished, each missing repetition counts as a second penalty on top of the 10 minutes. For instance, if an athlete completes 4 rounds and 3 deadlifts, his score is 10:24 (24 reps missing to finish: 9 DL, 9HPC, 6 STOH). There is no tie-break.


  • Men use 15 or 12 kg DB
  • Women use 10 or 8 kg DB

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