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Dumbbell(s) WODs

Got a pair of Dumbbells? Try out the dumbbell workouts below and reap the benefits of this incredibly versatile piece of equipment!

If you like dumbbell WODs, you’ll love these Kettlebell WODs.

More info: About the Dumbbell

Also show WODs you can do with no equipment

Choe

by Jk McLeod

AMRAP in 35 minutes
Buy-In:
9 Man Makers (2x35/20 lb dumbbells)
11 Burpees
In remaining time, AMRAP of:
300 meter Run
27 Air Squats
9 Handstand Push-Ups

Dumbbell(s)...

Tumilson

CrossFit Hero WOD

8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts (2x60/40 lb)

Dumbbell(s)...

Helton

CrossFit Hero WOD

3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (2x50/35 lb)
30 Burpees

Dumbbell(s)...

Nick

CrossFit Hero WOD

12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2x45/35 lb)
6 Handstand Push-Ups on Dumbbells

Dumbbell(s)...

Custom Workout Program

✅ Have an individualized training
program crafted for you.

✅ Designed around you, your goals,
& your equipment.

✅ From a highly-trained coach
committed to your success. Pick Your Coach

Feeks

CrossFit Hero WOD

2-4-6-8-10-12-14-16 Reps For Time
100 meter Shuttle Sprint
Dumbbell Clusters (2x65/45 lb)

Dumbbell(s)...

Painstorm XXI

aka: "Burpee Bedlam," CrossFit Central Scotland Benchmark WOD

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 (55/35 lb) throughout

Dumbbell(s)...

Painstorm XV

CrossFit Central Scotland Benchmark WOD

7 Rounds for Time
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings
Use one pair of dumbbells throughout (pick your own weight)

Dumbbell(s)...

Wade

Wade's Army Memorial WOD for Wade DeBruin

5 Rounds For Time
11 One-Arm Dumbbell Power Snatches (50/35 lb)
12 One-Arm Dumbbell Thrusters (50/35 lb)
11 Weighted Pull-Ups (50/35 lb dumbbell)

Dumbbell(s)...

Makimba

CrossFit Kids WOD

15-10-5 Reps for Time
Dumbbell Thrusters (2x10 lb)
Air Squats
Burpees

Dumbbell(s)...

Hotel Hell

by Chris Spealler

For Time
100 Dumbbell Hang Clean Thrusters (2x35/25 lb)

5 Burpees to start, and at the top of each minute

Dumbbell(s)...

Swole-Tel

Hotel WOD by Chase Ingraham

Four Parts in 12 minutes
EMOM for 3 minutes:
15 Dumbbell Rows (2x30 lb)
10 Push-Ups
EMOM for 3 minutes:
10 Dumbbell Rows (2x40 lb)
10 Push-Ups
EMOM for 3 minutes:
5 Dumbbell Rows (2x45 lb)
10 Push-Ups
Then, AMRAP in 3 minutes:
Dumbbell Rows (2x30 lb)

Dumbbell(s)...

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Carla

The Grinder, CrossFit Operations Order #2

5 Rounds for Time (in a Team of 4)
400 meter Run (together)
30 Dumbbell Deadlifts (2x50/35 lb) (each)
30 Sit-Ups (each)

Dumbbell(s)...

Joseph Marchbanks Jr.

555 Fitness Hero WOD

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

Dumbbell(s)...

Stephen Russell

555 Fitness Hero WOD

For Time
100 Dumbbell Squat Cleans (2x35/25 lb)
3 Burpees at the top of each minute

Dumbbell(s)...

Mark Whitford

555 Fitness Hero WOD

4 Rounds for Time
15 Dumbbell Thrusters (2x40/20 lb)
50 meter Dumbbell Overhead Walking Lunges (2x40/20 lb)

Dumbbell(s)...

Fast and Heavy

CrossFit Benchmark WOD

For Time, Fast and Heavy
21 Dumbbell Thrusters
400 meter Run
18 Dumbbell Thrusters
400 meter Run
15 Dumbbell Thrusters
400 meter Run

Dumbbell(s)...

Westy’s 10,000

CrossFit Westgeist Hero WOD

For Time
100 Double Dumbbell Ground-to-Overhead (2x50/35 lb)
Wear a Weight Vest or Ruck (70/50 lb)

Dumbbell(s)...

tttTD7

by Max El-Hag

For Time
50 Alternating Dumbbell Power Snatches (50/35 lb)
100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
20 Alternating Dumbbell Squat Cleans (50/35 lb)
25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
10 Alternating Dumbbell Squat Snatches (50/35 lb)

Dumbbell(s)...

R116

Complete Fitness Nenagh Memorial WOD

For Time (with a Partner)
200 meter Dumbbell Carry (2x15/10 kg)*
116 Dumbbell Push Presses (2x15/10 kg, each)
116 Dumbbell Power Cleans (2x15/10 kg, each)
116 Burpees Over Partner (total)
200 meter Dumbbell Carry (2x15/10 kg)*
*5 Dumbbell Front Squats (2x15/10 kg) every time the dumbbells touch the ground

Dumbbell(s)...

Popeye

by Beaux Blackwood

3 Rounds Without Breaking
30 Curls (2x25/15 lb)
30 Strict Presses (2x25/15 lb)
30 Lateral Raises (2x25/15 lb)
30 Hammer Curls (2x25/15 lb)
30 Upright Rows (2x25/15 lb)
30 Push Presses (2x25/15 lb)
30 Curls (2x25/15 lb)
1 minute Rest

Dumbbell(s)...

Carl

by Pete Marjamaa

3 Rounds for Time
30 Dumbbell Thrusters (2x40/25 lb)
800 meter Run
30 Burpees

Dumbbell(s)...

Verified Benchmark WODs

More WODs

Dumbbell(s) WODs

Choe

Tumilson

Helton

Nick

Custom Workout Program

Feeks

Painstorm XXI

Painstorm XV

Wade

Makimba

Hotel Hell

Swole-Tel

5X More WODs

Carla

Joseph Marchbanks Jr.

Stephen Russell

Mark Whitford

Fast and Heavy

Westy’s 10,000

tttTD7

R116

Popeye

Carl

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