Over the past couple of decades, CrossFit has surged in popularity, captivating fitness enthusiasts worldwide with its high-intensity, varied workouts that promise to build strength, endurance, and agility.
However, not everyone can join a CrossFit gym, whether due to location constraints, personal preferences, or a dislike for group workouts. For those who prefer the convenience and comfort of working out alone or at home, dumbbell-focused CrossFit workouts offer a perfect solution.
These workouts retain the core principles of CrossFit, emphasizing functional movements, intensity, and variety while providing the flexibility to train anywhere, anytime. We’re giving you five different dumbbell workouts, each one with a different focus, so you can get a taste of what goes on in a CrossFit gym setting.
5 CrossFit Dumbbell Workouts
To be very clear, these aren’t going to be your CrossFit workouts with sprints or distance running. We want to work DBs into every movement, so don’t worry about having to have space to run.
Workout 1: Strength & Power
Since we’re focusing on building strength, rest periods are going to be a little longer between sets to maximize recovery, therefore effort, between lifts.
Exercise
Sets
Reps
Rest Between Sets
Dumbbell Deadlifts
4
10
120 seconds
Dumbbell Push Press
4
8
120 seconds
Dumbbell Clean & Jerk
3
10
120 seconds
Dumbbell Goblet Squats
4
12
120 seconds
Workout 2: Endurance
Unlike the workout above, we’re cutting rest periods down significantly. This workout is going to challenge your muscles and cardiovascular fitness.
Exercise
Sets
Reps/Distance
Rest Between Sets
Dumbbell Thrusters
3
15 reps
30 seconds
Dumbbell Snatches (alternating arms)
3
12 reps per arm
30 seconds
Dumbbell Burpees
3
15 reps
30 seconds
Dumbbell Farmers Carry
3
100 meters
30 seconds
Workout 3: Hypertrophy
This workout uses the “Goldilocks zone” of rest time for muscle building. An extra 30 seconds is going to feel like an eternity after the previous workout, but you’ll still find the rest periods challenging. This is the most “typical” lifting workout you’ll be doing.
Exercise
Sets
Reps
Rest Between Sets
Dumbbell Bench Press
4
12
60 seconds
Dumbbell Bent-Over Rows
4
10
60 seconds
Dumbbell Lateral Raises
4
15
60 seconds
Dumbbell Bicep Curls
3
15
60 seconds
Dumbbell Tricep Extensions
3
15
60 seconds
Workout 4: Functional Fitness
A main component of CrossFit is developing functional strength which is the aim of this workout. Although it looks short, this workout packs quite a punch.
Workout Table
Exercise
Sets
Reps/Steps
Rest Between Sets
Dumbbell Step-Ups
3
12 reps per leg
60 seconds
Dumbbell Turkish Get-Ups
3
6 reps per side
90 seconds
Dumbbell Walking Lunges
3
20 steps
60 seconds
Dumbbell Single-Arm Overhead Press
3
10 reps per arm
60 seconds
Workout 5: High-Intensity Interval Training (HIIT)
Let’s be honest, when you think CrossFit, you think of a workout like this. Although this workout will only take you 25 minutes, you’re going to feel like you were in the gym for three hours.
Workout Table
Exercise
Duration
Rest
Rounds
Dumbbell Squat to Press
30 seconds on
30 seconds off
5 rounds
Dumbbell Renegade Rows
30 seconds on
30 seconds off
5 rounds
Dumbbell Russian Twists
30 seconds on
30 seconds off
5 rounds
Dumbbell Swings
30 seconds on
30 seconds off
5 rounds
Dumbbell High Knees
30 seconds on
30 seconds off
5 rounds
Tips For Getting The Most Out Of Your Workouts
Ok, so you have the workouts, but how do you use them? And how do you get yourself ready for them?
1. Workout Schedule
If you’re going with the traditional CrossFit approach, you’re going to workout for three days straight, take a rest day, workout for two days straight, then another rest day. This doesn’t always work for everybody. Prioritize whatever your goals are, and make sure you get those workouts in during the week. No one says you have to workout five days a week, so make some choices and stick to it!
2. Pre-workout
I’m not talking about a scoop of Muscle Blaster 5000, although I’m not saying you can’t take your favorite pre-workout supplement. I mean pre-workout meal. You wouldn’t take a car on a road trip with no gas in it, right? And if you’re going to be that guy about it, you wouldn’t take your electric car on a road trip without charging it first, right? Aim to eat a meal with a good amount of carbs and protein about an hour or two before your workout. Personally, I cook a little pancake by combining three eggs and a cup of oats (add in whatever seasonings you’d like), then topping with my preferred sauce. Possibly the most important thing is HYDRATE. Making sure you’re hydrated will help keep your muscles in a primed position to perform their best.
3. Warm Up
You are about to embark on a challenging workout, spend the time to make sure you’re ready to go. Jumping in cold is just asking for an injury. You can choose your preferred method of warming up, but we really like to use these dynamic bodyweight movements to get us ready.
4. Have the time somewhere you can see
This might sound a little silly but have a timer/clock somewhere you can see it. Using your phone is feasible but not ideal. The last thing you should be worrying about while gasping for breaths during a workout is trying to unlock your phone only to discover the timer wasn’t going in the first place. A digital timer with a large display is ideal, but anything where you can clearly see the seconds will do.
Wrap Up
We’ve given you five different dumbbell-focused CrossFit workouts that all serve a different purpose. Whether you want to gain strength, muscle, or cardiovascular fitness, the blueprint is there; you just need to follow it. The best part? You can do it all without leaving your home. Try one of them or try them all, and let us know how you fared with these workouts.
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