Are you looking to add some variety to your CrossFit routine or trying to make the most of your dumbbells at home?
Look no further than our list of the Best CrossFit Dumbbell Workouts. Dumbbells are a versatile and effective piece of equipment that can be used to target almost any part of the body. By incorporating dumbbells into your CrossFit workouts, you can increase the intensity and challenge yourself in new ways.
Whether you're a seasoned CrossFitter or just starting out, these workouts are sure to challenge you and help you achieve your fitness goals. So grab your dumbbells and get ready to sweat!
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CrossFit Dumbbell Workouts
Here are our top picks for CrossFit Dumbell Workouts that primarily use dumbbells. Some of these workouts also use other pieces of equipment like a pull-up bar or a box. We have made sure to include some equipment free alternatives if all you have to hand is your set of dumbbells.
1. Dumbbell Fran: 21-15-9 reps of dumbbell thrusters and pull-ups. Tip: Use a weight that challenges you, but allows you to complete the reps with good form. If you don't have a pull-up bar, substitute out pull-ups for Dumbbell Bent Over Rows.
2. Dumbbell DT: 5 rounds of 12 dumbbell deadlifts, 9 dumbbell hang power cleans, and 6 dumbbell push jerks. Tip: Break up the reps as needed to maintain good form.
3. Dumbbell Grace: 30 dumbbell clean and jerks for time. Tip: Use a weight that allows you to move efficiently and quickly.
4. Dumbbell Karen with a twist: For time, 150 dumbbell thrusters. Tip: Use a weight that allows you to maintain proper form throughout the workout.
5. Dumbbell Diane: 21-15-9 reps of dumbbell deadlifts and handstand push-ups. Tip: Maintain proper form on the handstand push-ups if you can't do a handstand push-up substitute in pike press ups.
6. Dumbbell Cindy: 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 dumbbell goblet squats. Tip: Choose a weight that challenges you but allows you to move quickly. If you don't have a pull-up bar, substitute out pull-ups for Dumbbell Bent Over Rows.
7. Dumbbell Helen with a twist: For time, 3 rounds of 400m run, 21 dumbbell swings, and 12 dumbbell thrusters. Tip: Focus on proper form on the swings and thrusters, and try to maintain a consistent pace on the runs.
8. Dumbbell Isabel: 30 dumbbell snatches for time. Tip: Choose a weight that allows you to move quickly and efficiently.
9. Dumbbell Nate: 20-minute AMRAP of 2 strict muscle-ups, 4 handstand push-ups, and 8 dumbbell swings. Tip: If you don't have a muscle up option substitute out for pull-ups and if you don't have a pull-up bar use dumbbell bent over rows.
10. Dumbbell Chelsea: EMOM for 30 minutes of 5 pull-ups, 10 push-ups, and 15 dumbbell goblet squats. Tip: Choose a weight that allows you to complete the reps within the minute.
11. Dumbbell Helen and Isabel mashup: For time, 3 rounds of 400m run, 21 dumbbell swings, and 30 dumbbell snatches. Tip: Break up the reps as needed to maintain good form.
12. Dumbbell Annie: 50-40-30-20-10 reps of double-unders and dumbbell weighted sit-ups. Tip: Use a weight that allows you to maintain proper form on the sit-ups.
13. Dumbbell Cindy with a twist: 20-minute AMRAP of 5 pull-ups, 10 push-ups, 15 dumbbell goblet squats, and 20 dumbbell box step-ups. Tip: Choose a weight that challenges you, but allows you to maintain good form on the step-ups.
14. Dumbbell Murph: 1 mile run, 100 pull-ups or dumbbell bent over rows, 200 push-ups, 300 dumbbell goblet squats, 1 mile run. Tip: Break up the reps as needed to maintain good form, and be prepared for a long and challenging workout.
15. Dumbbell Annie with a twist: For time, 50-40-30-20-10 reps of double-unders, sit-ups, dumbbell snatches, and dumbbell box step-ups. Tip: Use a weight that allows you to maintain proper form throughout the workout, this one is tough!
16. Dumbbell DT with a twist: 5 rounds of 12 dumbbell deadlifts, 9 dumbbell hang power cleans, and 6 dumbbell push jerks. After each round, complete 10 burpees. Tip: Choose a weight that challenges you, but allows you to maintain good form.
17. Dumbbell Jackie: For time, 1000m row, 50 dumbbell thrusters, 30 pull-ups or dumbbell bent over rows. Tip: Break up the reps as needed to maintain good form, and try to maintain a consistent pace on the rower. If you don't have a rowing machine, run for 800 metres.
18. Dumbbell Annie with snatches: 50-40-30-20-10 reps of double unders and dumbbell weighted sit-ups. After each set, complete 10 dumbbell snatches. Tip: Use a weight that allows you to maintain proper form throughout the workout.
19. Dumbbell Badger: 3 rounds for time of 30 dumbbell cleans, 30 dumbbell box step overs, 800m run. Tip: Break up the reps as needed to maintain good form, and try to maintain a consistent pace on the run.
20. Dumbbell Angie: For time, 100 pull-ups, 100 push-ups, 100 sit-ups, 100 dumbbell goblet squats. Tip: Break up the reps as needed to maintain good form, and try to maintain a steady pace throughout the workout. If you don't have a pull up bar use dumbbell bent over rows.
21. Dumbbell Bear Complex: 5 rounds for max load of 7 sets of 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. Tip: Choose a weight that challenges you, if you don't have heavy dumbbells go for a heavy load and 12 sets.
22. Dumbbell Mary: 20-minute AMRAP of 5 handstand push-ups, 10 dumbbell pistol squats, 15 pull-ups. Tip: If you can't do pistols, substitute out for goblet squats.
23. Dumbbell Press Nicole: 20-minute AMRAP of 400m run, max dumbbell shoulder-to-overheads. Tip: Break early if STOH is a weak point, hold on - this one is spicy!
24. Dumbbell Grace: For time, 30 dumbbell clean and jerks. Tip: Hold on to the dumbbell here, you lose out quickly if you drop and take a rest.
25. Dumbbell Helen with double unders: 3 rounds for time of 400m run, 21 dumbbell swings, and 12 dumbbell push press. After each round, complete 50 double unders. Tip: Pace the double unders and use them as rest if you can.
26. Dumbbell Linda: 10-9-8-7-6-5-4-3-2-1 reps for time of dumbbell deadlifts, dumbbell bench press, and dumbbell power cleans. Tip: If you don't have a bench, go from the floor. Choose a heavy-ish weight.
27. Dumbbell Open 18.1: For time, 8 toes-to-bars, 10 dumbbell hang clean and jerks, and 14/12 calorie row. Tip: If you don't have a pull-up bar do sit ups and if you don't have a rower do a 400m run.
28. Dumbbell Open 19.2: For time, 25 toes-to-bars, 50 double dumbbell box step-ups, and 15 muscle-ups. Tip: This one is all about pacing. If you don't have a pull-up bar do sit ups and if you can't do muscle-ups do burpee pull-ups.
29. Dumbbell Open 20.2: In a 20 minute window, 4 dumbbell thrusters, 6 toes-to-bars, 24 double unders. Add 2 reps to the thrusters and toes-to-bars each round. Tip: Push the pace early and hold on.
30. Dumbbell Open 21.3: For time, 15 front squats, 30 toes-to-bars, 15 thrusters, and 30 chest-to-bar pull-ups. Tip: Pace your legs, you'll need them later. If you don't have a pull up bar do sit ups and dumbbell bent over rows.
31. Dumbbell Nate: AMRAP in 20 minutes of 2 dumbbell strict press, 4 dumbbell lunges, and 6 dumbbell box step-ups. Tip: Short rounds means you can push the pace.
32. Dumbbell Tabata: 8 rounds of 20 seconds of dumbbell thrusters, followed by 10 seconds of rest. Tip: This will get spicy so pace throughout.
33. Dumbbell Chelsea: EMOM for 30 minutes of 5 dumbbell thrusters, 10 dumbbell lunges, and 15 dumbbell swings. Tip: Pick a weight where you can perform the movements every minute.
34. Dumbbell Kelly: 5 rounds for time of 400m run, 30 dumbbell box step-ups, and 30 dumbbell goblet squats. Tip: This will be gassy so pace the run and feel the goblet squats.
35. Dumbbell Open 18.3: For time, 2 rounds of 100 double unders, 20 overhead squats, and 100 double unders, followed by 12 ring muscle-ups. Tip: If you can't do muscle ups, substitute in pull-ups.
36. Dumbbell Open 19.3: For time, 200ft dumbbell overhead lunge, 50 dumbbell box step-ups, and 50 strict handstand push-ups. Tip: The lunges are deceptive so keep an even pace.
37. Dumbbell Open 20.3: For time, 21-15-9 dumbbell deadlifts and 50ft dumbbell walking lunges after each set. Tip: Go fairly heavy with this one.
38. Dumbbell Open 21.4: For time, 15-12-9-6-3 dumbbell power cleans, dumbbell front squats, and dumbbell shoulder-to-overheads. Tip: Lots of shoulders here so pace throughout.
15 Minute CrossFit Dumbbell Workouts
Only got 15 minutes for your CrossFit Dumbell workout? We got you.
39. Dumbbell Tabata Mashup: 4 rounds of alternating 20 seconds of dumbbell thrusters and 20 seconds of dumbbell bent over rows, with 10 seconds of rest between each round.
40. Dumbbell Death by Burpee: EMOM, add 1 burpee and 1 dumbbell snatch (alternating arms each round) until you can no longer complete the required reps within the minute. Tip: step up if you can't jump.
41. Dumbbell EMOM Ladder: EMOM, alternate between 5 dumbbell thrusters and 5 dumbbell burpees, adding 1 rep each minute until you reach 10 reps, then work your way back down to 5 reps. Spicy!
42. Dumbbell 21-15-9: For time, complete 21 dumbbell goblet squats, 15 dumbbell snatches (alternating arms each rep), and 9 burpees over the dumbbells. Tip: this rep scheme is deceptive but you have to push on the round of 15.
43. Dumbbell Death by Thruster: EMOM, add 1 dumbbell thruster until you can no longer complete the required reps within the minute.
44. Dumbbell Chipper: For time, complete 50 dumbbell box step-ups, 40 dumbbell hang power cleans, 30 dumbbell front squats, 20 dumbbell push presses, and 10 dumbbell burpee box step overs. Tip: go careful on the last set of step overs, it's harder with dumbbells.
45. Dumbbell AMRAP Ascending Ladder: AMRAP in 12 minutes of 2 dumbbell clean and jerks, 2 box jump overs, 4 dumbbell clean and jerks, 4 box jump overs, and so on, adding 2 reps to each exercise each round.
46. Dumbbell Cardio Burn: 3 rounds for time of 15 dumbbell hang power cleans, 20 dumbbell thrusters, and 25 dumbbell swings.
47. Dumbbell EMOM Burnout: EMOM for 10 minutes of 10 dumbbell snatches (alternating arms each rep) and max effort burpees over the dumbbells with the remaining time.
30 Minute CrossFit Dumbbell Workouts
Got a bit longer for your workouts? Here are some of our top 30 minute dumbell CrossFit workouts.
48. Dumbbell Filthy Fifty: For time, complete 50 reps of each exercise: dumbbell box step-ups, dumbbell jumping lunges, dumbbell push presses, dumbbell sumo deadlift high pulls, and dumbbell burpees.
49. Dumbbell Fight Gone Bad: 3 rounds for max reps of dumbbell thrusters, dumbbell push presses, dumbbell box step-ups, dumbbell sumo deadlift high pulls, and dumbbell burpees, with 1 minute rest between rounds.
50. Dumbbell Chelsea: EMOM for 30 minutes of 5 dumbbell power cleans, 10 dumbbell front squats, and 15 dumbbell push-ups.
51. Dumbbell AMRAP Descending Ladder: AMRAP in 30 minutes of 20 dumbbell box step-ups, 15 dumbbell hang power cleans, 10 dumbbell front squats, and 5 dumbbell push presses, descending by 1 rep each round.
52. Dumbbell "Amanda": For time, complete 9-7-5 reps of dumbbell squat snatches and ring dips.
Lower Body Dumbbell Workouts
Want to just punish your legs? Here are some leg dumbbell only exercises you can use in your next workout.
53. Dumbbell Squat: Hold the dumbbells at your sides and squat down until your thighs are parallel to the ground. Push back up to the starting position and repeat for 3 sets of 10 reps.
54. Dumbbell Bulgarian Split Squat: Hold a dumbbell in each hand and stand in a lunge position with one foot resting on a bench behind you. Lower your body until your back knee nearly touches the ground, then push back up to the starting position. Do 3 sets of 10 reps on each leg.
55. Dumbbell Deadlift: Hold the dumbbells in front of your thighs with your feet shoulder-width apart. Slowly lower the dumbbells towards the ground while keeping your back straight, then return to the starting position. Do 3 sets of 12 reps.
56. Dumbbell Lunge: Hold the dumbbells at your sides and step forward with one foot, bending both knees until your back knee nearly touches the ground. Push back up to the starting position and repeat for 3 sets of 12 reps on each leg.
57. Dumbbell Goblet Squat: Hold a dumbbell with both hands and hold it against your chest. Squat down until your thighs are parallel to the ground, then push back up to the starting position. Do 3 sets of 10 reps.
58. Dumbbell Step-Ups: Hold the dumbbells at your sides and step up onto a bench or box. Step down and repeat for 3 sets of 10 reps on each leg.
59. Dumbbell Calf Raise: Hold the dumbbells at your sides and stand on a step with your heels hanging off the edge. Slowly lower your heels down, then raise them up as high as you can. Do 3 sets of 15 reps.
60. Dumbbell Thruster: Hold the dumbbells at your shoulders with your palms facing each other. Squat down, then push back up and press the dumbbells overhead. Do 3 sets of 10 reps.
61. Dumbbell Sumo Squat: Hold the dumbbells at your sides and stand with your feet wider than shoulder-width apart. Squat down until your thighs are parallel to the ground, then push back up to the starting position. Do 3 sets of 12 reps.
62. Dumbbell Hamstring Curl: Lie face down on a bench with your legs hanging off the edge. Hold the dumbbells between your feet and curl your legs up towards your butt, then slowly lower them back down. Do 3 sets of 10 reps.
Upper Body Dumbbell Workouts
Same for upper body - here are some upper body exercises you can use in your next workout that just use dumbbells.
63. Dumbbell Bench Press: Lie on a bench with your feet flat on the ground and hold the dumbbells at chest level. Push the dumbbells up and then lower them back down to your chest. Do 3 sets of 10 reps.
64. Dumbbell Shoulder Press: Stand with your feet shoulder-width apart and hold the dumbbells at shoulder level. Push the dumbbells overhead and then lower them back down to shoulder level. Do 3 sets of 10 reps.
65. Dumbbell Renegade Row: Get into a plank position with each hand holding a dumbbell on the ground. Pull one dumbbell up towards your chest while keeping the other arm straight, then switch sides. Do 3 sets of 10 reps on each side.
66. Dumbbell Bicep Curls: Stand with your feet shoulder-width apart and hold the dumbbells at your sides. Curl the dumbbells up towards your shoulders and then lower them back down. Do 3 sets of 12 reps.
67. Dumbbell Tricep Kickbacks: Stand with your feet shoulder-width apart and bend over at the waist. Hold the dumbbells at your sides with your palms facing in. Extend your arms back behind you, then lower them back down. Do 3 sets of 10 reps.
68. Dumbbell Chest Fly: Lie on a bench with your feet flat on the ground and hold the dumbbells above your chest with your palms facing each other. Lower the dumbbells out to your sides, then bring them back up to the starting position. Do 3 sets of 12 reps.
69. Dumbbell Lateral Raises: Stand with your feet shoulder-width apart and hold the dumbbells at your sides. Raise the dumbbells out to your sides until they are level with your shoulders, then lower them back down. Do 3 sets of 10 reps.
70. Dumbbell Hammer Curls: Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your palms facing in. Curl the dumbbells up towards your shoulders, keeping your palms facing in. Do 3 sets of 12 reps.
71. Dumbbell Bent-Over Rows: Stand with your feet shoulder-width apart and bend over at the waist. Hold the dumbbells at your sides with your palms facing in. Pull the dumbbells up towards your chest, then lower them back down. Do 3 sets of 10 reps.
72. Dumbbell Pull-Overs: Lie on a bench with your feet flat on the ground and hold the dumbbells with both hands above your chest. Lower the dumbbells behind your head, then bring them back up to the starting position. Do 3 sets of 12 reps.
Why Choose Dumbbells?
Dumbbells are a versatile and effective piece of gym equipment that can be used to build strength and muscle mass in almost any part of the body. There are several reasons why dumbbells are a great option for those looking to set up a home gym or to add equipment to their existing gym setup, to include in their next WOD.
Firstly, dumbbells are versatile. They can be used for a wide range of exercises, from traditional weightlifting movements like bicep curls and shoulder presses, to more complex functional fitness exercises like goblet squats and dumbbell thrusters. This versatility means that you can get a full-body workout using just a set of dumbbells, making them a great option for those looking to build muscle and get in shape at home.
Secondly, dumbbells are relatively affordable compared to other pieces of gym equipment like weight machines and barbells. While there is some variation in price depending on the brand and weight of the dumbbells, they are generally much more affordable than other gym equipment options. This makes them a great option for those who are on a budget or who are looking to invest in gym equipment that will give them the most bang for their buck.
Thirdly, dumbbells take up very little space compared to other gym equipment. A set of dumbbells can be easily stored in a closet or under a bed, making them a great option for those who have limited space in their home gym. This also makes them a great option for those who like to work out in a small apartment or who travel frequently and want to bring their gym equipment with them on the go.
Finally, dumbbells are easy to use and require minimal instruction. Unlike weight machines or barbells, which can require some training to use correctly, dumbbells are intuitive and easy to use for beginners. This means that you can start using them right away without the need for a personal trainer or extensive instruction.
In conclusion, if you are looking to build strength and muscle mass at home, dumbbells are a great option for a number of reasons. They are versatile, affordable, take up minimal space, and are easy to use, making them a great investment for anyone looking to set up a home gym.
