Let me guess, you have a couple of dumbbells and not much else, but you are looking to get in a good CrossFit Workout?
I’m also guessing that you are likely at home; either that or your gym is just pitiful.
Either way, you have come to the right place
In this article, I am going to give you more dumbbell workouts than you can handle.
The Benefits of CrossFit Dumbbell Workouts
I’m sure you are feeling kind of like a bum only having a couple of dumbbells and wanting a great workout, it’s all good though.
The good part is you can still muscle-building, fat-burning workout in with just one set of dumbbells.
Not only that, they take up a minimal amount of space, way less than your dream home gym would.
Lastly, dumbbells are also much easier on your joints than barbells are due to the increased range of motion and not having your hands in a fixed position while lifting.
The Down Side Of Dumbbells
The downside of just having dumbbells to train with is that you will likely need more than one set of dumbbells.
Even if you go with a medium-heavy set of dumbbells, they will still be too light for some exercises and too heavy for others.
That is unless you have a set of adjustable dumbbells where you can adjust the weight in seconds. If that is the case, consider me jealous.
CrossFit Dumbbell Workouts
Ok, time to cut to the chase and get to what you actually came here for, the workouts.
Scale back the weight on the thrusters or use whatever weight you have. WODs that combine thrusters and burpees always suck so be prepared.
#6 Helton
3 Rounds for time
Run 800 meters
30 Dumbbell Squat Cleans (2×50/35 lb)
30 Burpees
Helton is a Hero WOD named after U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad.
Obviously, if you can’t do handstand push-ups you can skip this one or substitute regular push-ups. This one is pretty brutal so be ready,
This is another Hero WOD named after Nicholas P. Steinbacher, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, TX, who died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.
#8 Hotel Hell
For Time
100 Dumbbell Hang Clean Thrusters (2×35/25 lb)
5 Burpees to start, and at the top of each minute
Continue until you have reached 100 hang clean thrusters.
This WOD is from the sick mind of Chris Spealer. It looks to be a variation of the Hero WOD Kalsu which is easily one of the most difficult WODs in all of CrossFit.
If you need to scale back start with the number of burpees per minute.
#9 Tomilson
8 Rounds For Time
Run 200 meters
11 Dumbbell Burpee Deadlifts (2×60/40 lb)
This one is another Hero WOD. It is named after U.S. Navy Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, who died on August of 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.
This WOD is a bit on the shorter side, it will probably take about 15 minutes.
#10 Painstorm XXI
For time
30 Burpees
30 Deadlifts
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings
30 Burpees
30 Sumo Deadlift HIgh-Pulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
30 Burpees
30 Man Makers
Use one pair of Dumbbells throughout, (55/35 lb) is recommended but use whatever you have that is close and that you can handle.
This hero workout is done to honor Joseph Marchbanks Jr., FDNY, Battalion 12, who was killed on September 11, 2001.
This workout will fry your shoulders, be ready.
#12 Makimba
15-10-5 Reps for Time
Dumbbell Thrusters (2×10 lb)
Air Squats
Burpees
This WOD is actually a CrossFit for kids workout so it is a good one to go with if you are a beginner.
This WOD is named after Makimba Mimms, a US Navy sailor, who was participating in a CrossFit workout at his local gym. Mimms complained of severe pain and ultimately ended up being hospitalized suffering from suspected rhabdomyolysis. Mimms was awarded $300,000.00 for his injuries by CrossFit. Rather than refute its association with Mimms’ injury CrossFit has used it as evidence for how intense it is.
This is a Hero WOD done to honor Mark Whitford, a Ney Your City firefighter who was killed on September 11, 2001.
#14 Fast and Heavy
21 Dumbbell Thrusters
400 meter Run
18 Dumbbell Thrusters
400 meter Run
15 Dumbbell Thrusters
400 meter Run
There is no assigned weight for this WOD but the name is “fast and heavy” so you will want to go with something decently heavy that you can complete the workout with.
#15 One Arm Bandit
Three rounds for time
10 Dumbbell Snatches, Left (50/35 lb)
10 Dumbbell Overhead Lunges, Left (50/35 lb)
10 Dumbbell Snatches, Right (50/35 lb)
10 Dumbbell Overhead Lunges, Right (50/35 lb)
10 Dumbbell Power Cleans, Left (50/35 lb)
10 Dumbbell Front Squats, Left (50/35 lb)
10 Dumbbell Power Cleans, Right (50/35 lb)
10 Dumbbell Front Squats, Right (50/35 lb)
Again, if you don’t have the exact weight just do the best you can with what you have.
#16 Carl
3 rounds for time
30 Dumbbell Thrusters (2×40/25 lb)
Run 800 meters
30 Burpees
This WOD features the oh so enjoyable combination of thrusters and burpees, enjoy.
This workout was designed by Kahn Porter for his gym and was done to help raise money for those affected by the Australia Wildfires.
#18 Popeye
3 Rounds
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
This WOD is called Popeye because it makes your arms and shoulders burn like a mother.
#19 Home Core
3 rounds for time
15 Dumbbell Sit-Ups
20 Dumbbell Russian Twists
10 Right Side Plank with Hip Raises
10 Left Side Plank with Hip Raises
10 V-Ups
As the name implies, this WOD was designed to be done at home.
#20 Bertha
100 Burpees
1 Dumbbell Snatch (24/16 kg)*
*Perform the dumbbell statch at the start of the workout and every minute on the minute. Add 1 dumbbell snatch every minute.
This WOD is brutal, if you are not in above average shape there is a good chance that you will not be able to finish this one. Scale back if needed.
#21 Revgionals 13.2
Four rounds for time
10 One-Arm Dumbbell Snatches (100 lbs.)
100-meter sprint
Obviously, you don’t have to use a 100lb dumbbell, just use what you have but try to make sure it’s heavy.
#22 12 minutes of pain
Perform as many reps as possible in 12 minutes
30 Dumbbell overhead squats
30 Push-Ups
#23 Snatches and Burpees
For time
50 burpees
40 dumbbell snatches (50 lbs.)
30 burpees
20 dumbbell snatches (50 lbs.)
10 burpees
#24 Hotel Workout 4
3 Rounds for Time
20 Dumbbell Lunges
20 Alternating Dumbbell Snatches
This WOD is billed as a hotel workout. As long as you travel with a dumbbell you should be good to go.
Recommended weight is 50/35 lb
#25 Swoletel
Four Parts in 12 minutes
EMOM for 3 minutes:
15 Dumbbell Rows (2×30 lb)
10 Push-Ups
EMOM for 3 minutes:
10 Dumbbell Rows (2×40 lb)
10 Push-Ups
EMOM for 3 minutes:
5 Dumbbell Rows (2×45 lb)
10 Push-Ups
Then, AMRAP in 3 minutes:
Dumbbell Rows (2×30 lb)
Our final workout will crush your chest and back, it is a short but painful workout. Enjoy.
Wrapping it up.
If you are stuck at home with only a set of dumbbells you can still get in a great workout. Of all the WODs above there is bound to be at least a few that you like.
Chances are you won’t have the right size dumbbells for some of these workouts just improvise the best you can with what you have. If your dumbbells are light then add more reps, if they are heavier do fewer reps.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
