25 CrossFit Dumbbell Workouts

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.

Jessica Cote-Beaudoin

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 very small 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 have 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

CrossFit Dumbbell Workouts

Ok, time to cut to the chase and get to what you actually came here for, the workouts.

#1 Dumbbell Run

For time

  • Run 400 Meters
  • 20 Dumbbell Clean-and-Presses (2×50/35 lb)
  • Run 400 Meters
  • 20 Dumbbell Thrusters (2×50/35 lb)
  • Run 400 Meters
  • 20 Dumbbell Burpees and Presses (2×50/35 lb)
  • Run 400 Meters

 

Related: 20 CrossFit Workouts You Can Do at Home

 

#2 Dumbbell Run Carry

For Time

  • 800 meter Run
  • Then, 2 Rounds of:
  • 8 Dumbbell Burpees to Presses (2×45/30 lb)
  • 100 meter Farmer’s Carry (2×45/30 lb)
  • 8 Dumbbell Burpees to Presses (2×45/30 lb)
  • 100 meter Front Rack Shoulder Carry (2×45/30 lb)
  • Finally, perform:
  • 800 meter Run

 

#3 Dumbbell Downfall

5 Rounds for Time

  • 5 Man Makers (2×45/25 lb)
  • 10 Dumbbell Lunges (2×45/25 lb)
  • 15 Toes-to-Bars
  • 20 Burpees

If you don’t have the right size dumbbells do your best with what you have.

 

#4 Dumbbell Demons

5 Rounds for Time

  • 5 Single Arm Dumbbell Snatches (75/40 lb)
  • 10 Dumbbell Lunges (75/40 lb)
  • 15 Sit-Ups
  • 20 Burpees

 

Related: The 10 Best Home Gyms for Weightlifters

 

#5 Freight Train

  • 10 Dumbbell Thrusters (2×50 lbs.)
  • 15 Burpees
  • 30 Air Squats

Scale back the weight on the thrusters or use whatever weight you have, WODs that combine thrusters and burpees always suck so be prepared.

Burpee guy

#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.

 

#7 Nick

12 rounds for time

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

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.

crossfit workouts

#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 WOD is long and is appropriately named.

 

#11 Joseph Marchbanks Jr.

For time

  • 10-9-8-7-6-5-4-3-2-1 Reps of:
  • Alternating Dumbbell Snatches (75/45 lb)
  • Handstand Push-Ups

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.

dumbbell snatch

#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.

 

#13 Mark Whitford

4 Rounds for Time

  • 15 Dumbbell Thrusters (2×40/20 lb)
  • 50-meter Dumbbell Overhead Walking Lunges (2×40/20 lb)

This workout should turn your legs to jelly.

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.

Dumbbell thruster guy

#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 of thrusters and burpees, enjoy.

 

#17 Help with Heart

  • Run 1600 meters

Then, 5 Rounds of:

  • 20 Burpees
  • 10 Single-Arm Dumbbell Snatches (50/35 lb)
  • 10 Single-Arm Dumbbell Thrusters (50/35 lb)
  • 10 Single-Arm Alternating Dumbbell Devil Presses (50/35 lb)

Finally, perform:

  • Run 400 meters weighted (50/35 lb)

This workout was designed by Kahn Porter for his gym and was done to help raise money for those affected by the Australia Wildfires.

weighted vest run

#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 dumbell 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.

dumbbell snatch guy

#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.

 

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