Every workout here needs a pair of dumbbells and floor space. Nothing else.
Weights: male 35-50lb (15-22.5kg), female 20-35lb (10-15kg). If you can’t move unbroken for the first round, go lighter. Tap 🎞 for the movement video.
One thing before you start. These are standalone workouts. If you want them as a plan, 10 weeks where each session builds on the last, that’s the Functional Dumbbell Program.
Workout 1: One Dumbbell Ladder
For Time
3-6-9-12-15 reps of
Single Arm Dumbbell Hang Clean (each arm) 🎞
Single Arm Dumbbell Push Press (each arm) 🎞
Single Arm Dumbbell Hang Snatch (each arm) 🎞
One dumbbell. All reps on the right, then the left, switching hands without setting it down. Cap 15 minutes. Scale: stop at the round of 12.
Workout 2: Triple Sevens
7 Rounds
7 Double Dumbbell Power Clean 🎞
7 Double Dumbbell Thruster 🎞
7 Burpee Over Dumbbell 🎞
Cap 15 minutes. Scale: 5 rounds.
Workout 3: Clean, Squat, Devil
5 Rounds
12 Double Dumbbell Power Clean 🎞
8 Double Dumbbell Front Squat 🎞
4 Devil Press 🎞
Rest 1 minute between rounds
Cap 20 minutes. Scale: 2 devil press.
Workout 4: Snatch and Climb
AMRAP 10 Minutes
10 Alternating Dumbbell Snatch (5/5) 🎞
30 Mountain Climber (15/15) 🎞
10 Dumbbell Goblet Squat 🎞
30 Mountain Climber (15/15)
10 Lateral Hop Over Dumbbell (5/5) 🎞
One dumbbell. Scale: 20 mountain climbers.
Workout 5: Press, Row, Squat
AMRAP 20 Minutes
12 Double Dumbbell Floor Press 🎞
12 Double Dumbbell Bent Over Row 🎞
12 Double Dumbbell Front Squat 🎞
Controlled reps, not a sprint. 4 to 7 rounds is the target. More than 7, go heavier next time.
Workout 6: Single Arm Twelve
AMRAP 12 Minutes
6 Single Arm Devil Press (3/3) 🎞
12 Single Arm Dumbbell Push Press (6/6) 🎞
12 Dumbbell Goblet Squat 🎞
18 Jumping Jack 🎞
One dumbbell. Scale: 4 devil press, 8 push press.
Workout 7: Switch Sides
6 Rounds
12 Single Dumbbell Deadlift 🎞
9 Single Arm Dumbbell Hang Snatch 🎞
6 Single Arm Dumbbell Push Press 🎞
6 Burpee Over Dumbbell 🎞
One dumbbell. Right arm on rounds 1, 3, 5. Left arm on rounds 2, 4, 6. Cap 20 minutes. Scale: 4 rounds.
Workout 8: Clean and Jerk EMOM
EMOM 6 Minutes
15 Double Dumbbell Hang Clean & Jerk 🎞
Rest the remainder of each minute. If round 1 takes more than 45 seconds, drop to 12 reps. Scale: 10 reps.
Workout 9: The Pump
8 Rounds
20 Alternating Dumbbell Bicep Curl (10/10) 🎞
20 Dumbbell Alternating Strict Press (10/10) 🎞
20 Alternating Dumbbell Bent Over Row (10/10) 🎞
For quality. Rest between rounds, not between movements. Scale: 5 rounds.
Workout 10: Snatch, Lunge, Push
7 Rounds
10 Alternating Dumbbell Snatch (5/5) 🎞
10 Dumbbell Goblet Reverse Lunge (5/5) 🎞
10 Hand Release Push-Up 🎞
One dumbbell. Cap 20 minutes. Scale: 5 rounds.
Workout 11: Eight Minute Hang
AMRAP 8 Minutes
12 Double Dumbbell Hang Clean 🎞
10 Push-Up 🎞
Hang cleans unbroken every round. If you can’t, go lighter.
Workout 12: Never Let Go
EMOM 10 Minutes
Odd minutes: Max Single Arm Dumbbell Hang Clean & Jerk, right arm 🎞
Even minutes: Max Single Arm Dumbbell Hang Clean & Jerk, left arm
One dumbbell, never on the floor. Score is total reps. Find a pace you can hold for all 10 minutes.
Workout 13: Hang and Pull
6 Rounds
9 Double Dumbbell Hang Clean & Jerk 🎞
12 Double Dumbbell Deadlift 🎞
Cap 15 minutes. Scale: 4 rounds.
Workout 14: Thruster Burpee Wave
For Time
21-15-9-9-15-21 reps of
Double Dumbbell Thruster 🎞
Burpee 🎞
Cap 20 minutes. Scale: 15-12-9-9-12-15.
Workout 15: Climbing Ladder
AMRAP 10 Minutes
2-4-6-8-10… reps of
Alternating Dumbbell Snatch 🎞
Dumbbell Goblet Squat 🎞
Burpee Over Dumbbell 🎞
One dumbbell. Add 2 reps to each movement every round. Score is the last full round completed.
Workout 16: Deadlift Sandwich
For Time
50 Double Dumbbell Deadlift 🎞
35 Double Dumbbell Hang Clean 🎞
20 Burpee Over Dumbbell 🎞
35 Double Dumbbell Hang Clean
50 Double Dumbbell Deadlift
Cap 20 minutes. Scale: 40-25-15-25-40.
Workout 17: 10 to 1
For Time
10-9-8-7-6-5-4-3-2-1 reps of
Double Dumbbell Power Clean 🎞
Double Dumbbell Front Squat 🎞
Double Dumbbell Push Press 🎞
Burpee Over Dumbbell 🎞
Cap 30 minutes. Big rounds unbroken or in two sets. Scale: start at 8.
Workout 18: 100 Clean & Jerks
For Time
100 Alternating Dumbbell Hang Clean & Jerk 🎞
Two dumbbells. One works, the other rests on your shoulder. Switch arms every 5 reps. Cap 12 minutes. Scale: 60 reps, or one dumbbell.
Workout 19: The Complex
For Time
50 Single Arm Dumbbell Complex (25/25)
1 rep = 1 Single Arm Devil Press 🎞 + 1 Single Arm Dumbbell Thruster 🎞 + 1 Single Arm Dumbbell Push Press 🎞
One dumbbell. Alternate arms every rep. Cap 20 minutes. Scale: 30 reps.
Workout 20: Twenty Minute Grind
AMRAP 20 Minutes
12 Alternating Dumbbell Snatch (6/6) 🎞
9 Double Dumbbell Deadlift 🎞
6 Double Dumbbell Reverse Lunge (3/3) 🎞
3 Burpee 🎞
Low reps so you never stop moving. Losing count of rounds is fine, keep going.
Want a plan instead of a list? The Functional Dumbbell Program is 10 weeks, 5 sessions a week, dumbbells only.