Body Training

Discover The 6 CrossFit Workouts with Dumbbells

The present equipment for your home gym may be flimsy and restrict the kinds of exercises you can perform during your quarantine.

This could make things more difficult for those who love the mainly barbell-based workouts that are associated with CrossFit, as these exercises are particularly dependent on equipment as well as space.

However, the YouTuber, along with CrossFit lover Absolute Beast, has created an effective set of CrossFit exercises that you can perform at home and only require the use of a dumbbell (he shows most of them with two).

He took a look at several of his most well-known benchmark CrossFit Workouts with Dumbbells as well as a few of his favorite workouts from CrossFit pros.

After this, he made some tweaks before giving out rep plans to other Cross Fitters who aren’t able to access their equipment while in the house. As one user commented, “Love them all, hate them all.”

If you’re considering giving these CrossFit Workouts with Dumbbells a shot, make sure to be sure to keep in your mind that these workouts call for a significant amount of weight in only a short period.

If you decide to give them a shot, make sure you approach each exercise in your own way. Looking for even more?

Another important aspect of these exercises is to not be afraid to change the exercises, particularly with regard to overhead exercises.

If a workout puts you in a position that you aren’t comfortable in, avoid it. Long-term endurance beats training just to the point of exercising every time.

Why Dumbbell Workouts?

Even in the event that there’s no way to be one of those fortunate enough to be able to exercise in their own home and gym equipment, a set of dumbbells could be an inexpensive investment that won’t take up a lot of space.

One of the biggest benefits of using a dumbbell over the barbell is the fact that it allows one to train unilaterally.

This means that you only work one part of the physique at a time, such as for instance, single-leg deadlifts, dumbbell snatches, overhead squat, etc.

Unilateral exercises are a fantastic way to overcome muscle imbalances and to identify balance, mobility, and coordination issues in the body.

By addressing these issues, it will help you become a better athlete and can help you avoid injury in the future.

Benefits of CrossFit Workouts with Dumbbells

If you’re thinking about CrossFit Workouts with Dumbbells, you are aware of the merit of doing exercises with dumbbells.

Muscle building

The dumbbell exercises are great for gaining strength, muscle, and power, particularly when you do these exercises in a set time.


Additionally, dumbbells are also one of the most flexible items of equipment that you can work out.

Unilateral movement

  • Utilizing dumbbells lets you concentrate on a single movement.
  • That means your arms and hands are able to move independently of one another.
  • This triggers a brain response that is strong and helps you get stronger and more fit.
  • When you lift barbells, you’re performing bilateral movements.
  • Both of these kinds of actions can be advantageous.

Best CrossFit Workouts with Dumbbells

If you’re curious about taking on some of the most effective CrossFit Workouts with Dumbbells, start by doing these exercises.

CrossFit Workouts with Dumbbells

1. Hotel Hell

This type of workout is an absolute favorite of those who love doing dumbbell exercises.

The most important thing to remember in this workout is to make sure that the workout remains low.

Additionally, this exercise is meant to be timed, so you need to be as fast as you can.

How to use it:

  • 5 burpees (at the very top of every minute).
  • 100 dumbbell Thrusters (35lbs male/25lbs female).

The first five burpees.

You then do as many thrusters as you can while remaining the remainder of your time within the time limit.

At the end of the second minute, you perform five burpees.

Continue to do this until the 100 thrusters have been used up.

2. Dumbbell DT

This is a variant of DT, which is specifically designed to be performed using dumbbells.

The workout consists of five rounds of time and, like other exercises that are fast, this one should be as well.

You’re trying to hold to the maximum extent you can.

This should be a 10-minute exercise.

You should limit your own to two minutes for each round.

If you only have one dumbbell, it is recommended to finish all five rounds on the same side and then take a break to rest for two minutes.

After a two-minute break, You should then finish 5 rounds to the reverse side.

How to get it:

  • 5 Rounds for Time.
  • 12 Deadlifts.
  • 9 Hang Power Cleans.
  • 6 Push Jerks

3. Dumbbell Downfall

This exercise is designed for time; therefore, you must get as fast in the sets.

In this exercise, if there’s no recommended amount of weight to your dumbbells, use the weights you already have.

This exercise does not require toes on the bar.

If there isn’t an adequate and strong bar in your home that you could utilize, you are able to do V-ups in place of toes on the bar.

If you aren’t sure you’re able to perform toes to bar in a safe manner, don’t be tempted to.

How to get it:

  • 5 Man Makers (45 pounds male / 25 pounds female).
  • 10 Dumbbell Lunges (45 pounds male / 25 pounds female).
  • 15 Toes to Bar.
  • 20 Burpees.
CrossFit Workouts with Dumbbells

4. Freight Train

This workout is done with a large weight. But, if the amount of weight seems too heavy to be able to safely use thrusters, choose a lighter weight.

If you’ve not performed a workout that mixes burpees and thrusters before you start, be prepared because it’s going to be painful.

Any workout that combines the power of burpees and thrusters can be difficult.

If they are not your two favorite actions, you’re likely to be required to push through these.

How to use it:

  • 20 Dumbbell Thrusters (50 pounds).
  • 15 Burpees.
  • 30 Air Squats.

5. Leg Builder

20 Minute AMRAP:

  • 10 Overhead Squats.
  • 25 Air Squats.
  • 50 Double Unders

Leg builder: a fitness piece designed to build the strength of your muscles. Set the timer to 20 minutes and begin working through the exercise.

The goal is to complete as many rounds as you can within the 20-minute time limit. Do this exercise steadily and gradually, with no need for lengthy breaks.

Overhead squats are demanding exercise that requires good flexibility. If you’re not able to perform an overhead squat, try goblet squats.

Double unders are a difficult ability that requires a lot of training. If you are spending more time tripping than skipping, try the 100-single under instead.

CrossFit Workouts with Dumbbells

6. Frelen

5 Rounds For Time:

  • 800m Run.
  • 15 Dumbbell Thrusters (2 x 45/35lbs).
  • 15 Pull Ups

The pace is vital, and you’ll be required to work to your strengths. The run can be taken as a break or an opportunity to make up ground on your running abilities.

Break the pull-ups and thrusters when necessary, and ideally, you’ll need to do similar sets each time.

If you’re not able to run, do single-under for 4 minutes or try butt kicks if you have rope. Pull-ups can be substituted for dumbbell bent rows.


CrossFit Workouts with Dumbbells provide an array of advantages for those who want to increase their fitness levels and overall strength.

From increasing muscle mass to improving fitness levels, including these workouts in your routine can result in substantial physical gains.

Furthermore, the flexibility and ease of access to dumbbell exercises make them ideal for individuals of all age groups and fitness levels.

Why not try it and feel the transformational results of CrossFit using dumbbells on your body? Your health will be grateful for it.

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