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Dumbbell Workouts

With a recent wave of lockdowns across the world, we’ve decided to compile a list of functional fitness dumbbell workouts that you can do pretty much anywhere as long as you have access to a dumbbell or a kettlebell. If you’re looking for a bodyweight only workout ideas, check out this post.

This is a running list, updated regularly. Please check back often.

“Garage Fight” (TrialsFinals Workout 1)
3 Rounds for Total Reps:
1:00 – Single DB Thrusters
1:00 – Single DB Hang Snatches
1:00 – Jumping Lunges
1:00 – Single DB Hang Clean and Jerks
1:00 – Lateral DB Hops
1:00 – Rest
(17 Total Minutes)

“Jacklyn” (TrialsFinals Workout 2)
For Time
150 Double-Unders
50 Single Arm Dumbbell Overhead Squats
30 Lateral Burpees over Dumbbell
(10 min cap)

“Macho Nacho” (TrialsFinals Workout 3)
For Time
7 “Macho Man” Complexes
30 Handstand Pushups
5 “Macho Man” Complexes
30 Handstand Pushups
3 “Macho Man” Complexes
(12 min cap)

1 “Macho Man” Complex:
With (2) Dumbbells:
3 Power Cleans
3 Front Squats
3 Shoulder-to-Overheads

“Triple Double” (TrialsFinals Workout 4)
3 x AMRAP 3:00 for Total Reps
AMRAP 3:00
20 Alternating Single Arm Dumbbell Snatches
40 Double-Unders
Max Lateral Dumbbell Burpees
Rest 1:00
AMRAP 3:00
20 Lateral Dumbbell Burpees
40 Double-Unders
Max Alternating Single Arm Dumbbell Snatches
Rest 1:00
AMRAP 3:00
20 Alternating Single Arm Dumbbell Snatches
40 Double-Unders
Max Lateral Dumbbell Burpees
(11 total minutes)

“Devil Woman” (TrialsFinals Workout 5)
3 Rounds For Time
50 Alternating Pistols
10 Dumbbell Hang Squat Cleans
7 Devil Presses
(12 min cap)

“Take The Hill” (TrialsFinals Workout 6)
Every Minute on the Minute, for Total Reps (until caught by clock)

Lateral Dumbbell Burpees
Double Dumbbell Power Cleans
Double Dumbbell Thrusters
Round 1 – 3/3/3
Round 2 – 4/4/4
Round 3 – 5/5/5
Round 4 – 6/6/6
Round 5 – 7/7/7
Round 6 – 8/8/8
Round 7 – 9/9/9
Round 8 – 10/10/10
Round 9 – 11/11/11
Final Round 10 – 12/12/12
(10 min cap)

“Double Check”
On the 4:00 x 5 Rounds:
50 Double Unders
10 Double Dumbbell Front Squats
100 Meter Double Dumbbell Farmer’s Carry

“Hot & Bothered”
AMRAP 15:
30 Single Dumbbell Hang Clean and Jerks
30 Lateral Hops Over Dumbbells
30 Double Dumbbell Deadlifts

“Fire Alarm”
On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees

AMRAP 12:
12 Alternating Dumbell Snatches (50/35)
12 Dumbbell Goblet Squats (50/35)

“Layover”
10 Rounds For Time:
200 Meter Run

CrossFit Bodyweight Program

Functional Bodyweight Program

Functional Bodyweight Program is a comprehensive & progressively structured bodyweight-only program. This 12-week, 5 days per week program is designed to keep you getting fitter even with without any fitness equipment.