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, 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.

Katelin Van Zyl CrossFit mom

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

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