25 CrossFit Dumbbell Wod + Variations+effects

CrossFit Dumbbell Wod are one of the most powerful activities that CrossFit athletes rely on to build their bodies, such as building the shoulders and forearms, and these muscles are used by Crossfitters a lot to do weight exercises.

Dumbbell exercises also play a big role in building strength and getting strong and tight muscles, and one of its advantages is that you can imitate any movement of weights using dumbbells.

There are many variables of dumbbells, and this makes them more efficient and reliable in the exercise routine. 

In this post, we will learn about the most effective CrossFit exercises using dumbbells.

Let’s find out together!

Can everyone do this Dumbbell Workouts?

I do not think that there is a reason that may prevent anyone from doing these exercises as long as he has some fitness to do them, yes, some exercises may require great fitness and some experience in dealing with weights, but for beginners I advise them to use weights between 10 and 20 pounds and do few reps, just for their safety.

=========> If you are a beginner, I recommend CrossFit for beginners. <==========

What are the benefits I get from doing CrossFit Dumbbell Workouts?

• Dumbbell exercises may sometimes be more effective than weight exercises, and this is due to their distinctive method of targeting the muscles of the biceps, shoulders, or forearms.

• Helps build strength and endurance.

• Dumbbells are friendly to inexperienced people.

• Dumbbell exercises record a lower percentage of injuries among CrossFit athletes.

• It activates many muscles and stimulates them to grow.

10 Dumbbell variations you should know about

It is good to be aware of the main variables of dumbbells, i.e. the areas that dumbbell exercises target in each exercise and we will present at least two exercises for each one variable, because there are also sub-variables within the main variables and they are very many because there are several dumbbell exercises that can target only the shoulders.

Shoulder press Dumbbell

Muscle worked : Strengthens the deltoids muscle (shoulders), and triceps (arms) and finally the trapezius (upper back).

Chest press Dumbbell

Muscle worked : It also targets the upper part of the body, and helps build tissue and strength for the chest muscles. It also targets the serratus anterior and the biceps muscle.

Deadlift Dumbbell

Muscle worked : The deadlift using dumbbells focuses on targeting the lower part of the body, and works mainly on strengthening the gluteus maximus, quadriceps, hamstrings and back muscles.

Bent over row Dumbbell

Muscle worked : It targets many of the basic muscles of the body and one of the most powerful exercises that helps improve movement during exercises is targeting, mainly the latissimus dorsi, the posterior deltoid, rhombic shapes, and the lower middle trapezius.

Bicep Dumbbell

Muscle worked : Focuses mainly on the arms, makes them strong and helps them withstand weights, works mainly on strengthening Forearms, Biceps.

Tricep Dumbbell

Muscle worked : It targets the back of the arm (triceps), elbows, lateral muscles of the back and upper back muscles.

Dumbbell Squat

Muscle worked : It targets many muscles from the lower part of the body. It is also effective in building the endurance of the legs and activates the following muscles: adductor magnus, rectus femoris, and back legs muscle: vastus lateralis, soleus. 

Dumbbell Fly

Muscle worked : It activates the shoulder muscles to make them stronger and more flexible, and it becomes easy to deal with some weight exercises when you get used to these exercises, and the muscles that are targeted are: biceps brachii, short head, upper pectoralis major, anterior deltoid.

Dumbbell Chest fly

Muscle worked : Just like the previous movement, it targets the biceps brachii, the upper chest muscles, and the lower chest muscles (lower pectoralis major), the deltoid muscle.

Dumbbell Leg curl

Muscle worked : Strongly targeting the entire back of the leg, which is the part that is ignored by most people while performing exercises, but now you do not have to do that after knowing these target muscles and their importance in getting a tight and strong leg: the back section of the thighs (hamstrings), the back section of the legs (gastrocnemius) (gracilis), the inner side of the legs (sartorius).

Dumbbell workout muscles effect

Several studies have been conducted on the effect of dumbbell exercises on the muscles of the body in order to know the developments that occur at the level of the body in several exercises performed using dumbbells, so that NCBI revealed the effect of high-intensity dumbbell exercises on the muscles of the body.

After 5 sessions, it was concluded that high intensity dumbbell exercises were able to temporarily relieve muscle soreness, and this decrease in pain counteracts the effect of muscle fatigue during exercise.

Top 25 CrossFit Dumbbell Workouts

1. DUMBBELL DEMONS

• 5 Single arm Dumbbell snatches (75 / 40 lbs)
• 10 Dumbbell lunges (75 / 40 lbs)
• 15 GHD Sit Ups
• 20 Calorie assault air bike

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

5 Rounds for best results

2. WHY SUFFER ALONE

• 20 Dumbbell squats (2×40 / 25 lb)
• 30 Burpees
• 200 Meter run
• 20 Dumbbell push presses (2×40 / 25 lb)
• 15 Lateral jumps over Dumbbells
• 200 Meter run
• 20 Dumbbell lunges (2×40 / 25 lb)
• 20 Dumbbell power cleans (2×40 / 5 lb)
• 200 Meter run

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

5 Rounds for best results

3. HOTEL HELL

• 100 Dumbbell thrusters (35 / 25 lb)
• 5 Burpees at the top of each minute

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

5 Burpees / as many thrusters as possible / next minute repeat

4. 18.0

• Dumbbell snatches (50 / 35 lb)
• Over Dumbbell burpees

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

Reps : 21-15-9

5. DUMBBELL RUN

• 400 Meter run
• 20 Dumbbell clean and presses (2×50 / 35 lb)
• 400 Meter run
• 20 Dumbbell thrusters (2×50 / 35 lb)
• 400 Meter run
• 20 Dumbbell burpees and presses (2×50 / 35 lb)
• 400 Meter run

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

6. SWOLE TEL

EMOM for 3 minutes (every minute on minute)

• 15 Dumbbell rows (2×30 lb)
• 10 Push Ups

EMOM for 3 minutes

• 10 Dumbbell rows (2×40 lb)
• 10 Push Ups

EMOM for 3 minutes

• 5 Dumbbell row (2×45 lb)
• 10 Push Ups

AMRAP in 3 minutes (as many rounds as possible)

• Dumbbell rows (2×30 lb)

7. DUMBBELL WOD

• 1 Dumbbell bear

Complex :

• 1 Dumbbell power clean
• 1 Dumbbell front squat
• 1 Dumbbell push press
• 1 Dumbbell front squat
• 1 Dumbbell power clean

WORKOUT TYPE: EMOM/ Timing : 20 min / every minute on a minute

 EX: if you done 10 Dumbbell power cleans under 1 min (ex: 40 sec) then you have 20 sec for resting / and prepare for the next minute

Weights : Choose any weights you want

8. DUMBBELL WOD 2

• Kettlebell swings with Dumbbells (4 min / choose your weights)
• Box jumps with Dumbbells (3 min / choose your weights)
• Deadlifts with Dumbbells (4 min / 75 / 55 lb)
• Over Dumbbell burpees (3 min / choose your weights)
• Dumbbell thrusters (4 min / choose your weights)

WORKOUT TYPE: EMOM/ Timing : 18 min / every minute on a minute

 EX: if you done 10 Dumbbell thrusters under 1 min (ex: 40 sec) then you have 20 sec for resting / and prepare for the next minute

9. DUMBBELL WOD 3

• Single arm rows with Dumbbell (4 min / choose your weights)
• Walking lunges with Dumbbells (4 min / choose your weights)
• Dumbbell thrusters (4 min / choose your weights)
• Lat PullOver with Dumbbells (4 min / choose your weights)
• Front squats with Dumbbells (4 min / choose your weights)

WORKOUT TYPE: EMOM/ Timing : 20 min / every minute on a minute

 EX: if you done 10 Dumbbell thrusters under 1 min (ex: 40 sec) then you have 20 sec for resting / and prepare for the next minute

10. DUMBBELL WOD 4

• 20 Walking lunges with dumbbells (on min 1 / choose your weights)
• 20 Single arm rows with Dumbbells (on min 2 / choose your weights)
• 10 Dumbbell thrusters (on min 3 / choose your weights)
• 15 Lat PullOver with Dumbbells (on min 4 / choose your weights)
• 20 Walking lunges with dumbbells (on min 5 / choose your weights)
• 20 Single arm rows with Dumbbells (on min 6 / choose your weights)
• 10 Dumbbell thrusters (on min 7 / choose your weights)
• 15 Lat PullOver with Dumbbells (on min 8 / choose your weights)
• 20 Walking lunges with dumbbells (on min 9 / choose your weights)
• 20 Single arm rows with Dumbbells (on min 10 / choose your weights)
• 10 Dumbbell thrusters (on min 11 / choose your weights)
• 15 Lat PullOver with Dumbbells (on min 12 / choose your weights)

WORKOUT TYPE: EMOM/ Timing : 12 min / every minute on a minute

 EX: if you done 10 Dumbbell thrusters under 1 min (ex: 40 sec) then you have 20 sec for resting / and prepare for the next minute

11. DUMBBELL WOD 5

• 30 Dumbbell stiff leg deadlift (70 / 55 lb)
• 25 Push Ups
• 30 Dumbbell lateral raise (55 / 35 lb)
• 25 Push Ups
• 30 Dumbbell rows / each hand (55 / 35 lb)
• 25 Push Ups
• 30 Dumbbell cluster (55 / 35 lb)
• 25 Push Ups

WORKOUT TYPE: AMRAP/ complete as many rounds as possible in 25 min

12. THE 20

• 20 Push Ups
• 20 Single leg squats with Dumbbell ( 55 / 35 lb)
• 20 Mountain climbers
• 20 Goblet squats with Dumbbells (55 / 35 lb)
• 20 Russian twist
• 20 Dumbbell snatches (45 / 25 lb)
• 20 Russian twist
• 20 Single arm Dumbbell swings
• 20 Mountain climbers
• 20 High pulls with Dumbbells (45 / 25 lb)
• 20 Push Ups

WORKOUT TYPE: AMRAP/ complete as many rounds as possible in 30 min

Take 1 min to rest if you need to

Warning: for beginners they should do the half of this in the same time for their safety

13. THE GENTLEMAN

• 22 Dumbbell snatches (22.5 / 15 kg)
• 4 Man makers (2×22.5 / 15 kg)
• 20 Burpees
• 20 Single Dumbbell front squats (2.5 / 15 kg)

WORKOUT TYPE: AMRAP/ complete as many rounds as possible in 22 min

14. STUCK AT HOME

• 12 Dumbbell power snatches (50 / 35 lb) alternating
• 6 Dumbbell renegade rows (2×50 / 35 lb)
• 12 Dumbbell power cleans

WORKOUT TYPE: AMRAP/ complete as many rounds as possible in 10 min

15. YOU GO I GO

• 7 Burpees
• 6/4 Calorie assault air bike
• 3 Right arm Dumbbell hang cleans and jerks (50 / 35 lb)
• 3 Left arm Dumbbell hang clean and jerks (50 / 35 lb)

=========> Learn how to master Clean and Jerk like a pro. <==========

WORKOUT TYPE: AMRAP/ complete as many rounds as possible in 12 min

It’s better to train with a partner/ Switch after each full round

16. DUMBBELL WOD 6

• Shoulder presses (50 / 35 lb / 2 min)
• Burpees (2 min)
• Dumbbell rear delt fly / standing position (45 / 25 lb / 2 min)
• Dumbbell lateral raises (45 / 25 lb / 2 min)

WORKOUT TYPE: TABATA / workout for 20 sec and rest for 10 sec, 

4 Rounds rest for 1 min between sets

17. DUMBBELL WOD 7

• Dumbbell front raises (45 / 25 lb / 2 min)
• Bicep curls with Dumbbells (45 / 25 lb / 2 min)
• Overhead tricep extension (45 / 25 lb / 2 min)
• Squats with Dumbbells (45 / 25 lb / 2 min)

WORKOUT TYPE: TABATA / workout for 20 sec and rest for 10 sec, 

4 Rounds rest for 1 min between sets

18. DUMBBELL WOD 8

1

• Dumbbell cleans (choose your weights / 2 min)
• Squats with Dumbbell (choose your weights / 2 min)

2

• Kettlebell swings with Dumbbell (choose your weights / 2 min)
• Dumbbell curl to arnold press (choose your weights / 2 min)

3

• Dumbbell reverse lunges (choose your weights / 2 min)
• Standing overhead tricep extension (choose your weights / 2 min)

4 

• Goblet squat with Dumbbell (choose your weights / 2 min)
• Stability ball leg curls (choose your weights / 2 min)

WORKOUT TYPE: TABATA / workout for 20 sec and rest for 10 sec, 

2 Rounds rest for 1 min between sets

19. DUMBBELL WOD 9

• Dumbbell squat to press (50 / 35 lb / 2 min)
• Dumbbell russian twist (45 / 35 lb / 2 min)
• Dumbbell plank to row (45 / 35 lb / 2 min)
• Side plank (2 min / 1 min each side)

WORKOUT TYPE: TABATA / workout for 20 sec and rest for 10 sec, 

4 Rounds rest for 1 min between sets

20. DUMBBELL WOD 10

• Dumbbell squats (45 / 35 lb / 2 min)
• Dumbbell forward lunge (45 / 35 lb / 2 min)
• Push Ups (2 min)
• Dumbbell squat to press (45 / 35 lb / 2 min)

WORKOUT TYPE: TABATA / workout for 20 sec and rest for 10 sec, 

4 Rounds rest for 1 min between sets

21. 180317

• Dumbbell hang clean and jerks (50 / 35 lb)
• Weighted Pull Ups (50 / 35 lb) use one dumbbell

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

 Rounds : 15-1-9-6-3

22. ALL OF THE THINGS (DUMBBELL VERSION)

• 50 Calorie row
• 40 Box jumps (24 / 20 in)
• 30 Kettlebell swings with dumbbells (53 / 35 lb)
• 20 Goblet squats with dumbbells (53 / 35 lb)
• 10 Burpees
• 20 Goblet squats with Dumbbells (53 / 35 lb)
• 30 Kettlebell swings with Dumbbells (53 / 35 lb)
• 40 Box jumps (24 / 20 in)
• 50 Calorie row

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

23. PAINSTORM XV

• 10 Man makers (45 / 25 lb)
• 20 Dumbbell deadlifts (65 / 45 lb)
• 30 Single arm Dumbbell snatches (55 / 35 lb / 15 each side)
• 40 Single arm overhead lunges (55 / 35 lb / 15 each side)
• 50 Dumbbell swings (45 / 25 lb)

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

24. WADE

• 11 One arm Dumbbell power snatches (50 / 35 lb)
• 12 One arm Dumbbell thrusters (50 / 35 lb)
• 11 Weighted Pull Ups (50 / 35 lb / one dumbbell)

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

5 Rounds for best results

25. HOT MESS (DUMBBELL VERSION)

• 8 Hang power cleans with Dumbbells (80 / 45 lb)
• 12 Push Ups
• 16 Lateral lunges with Dumbbells (55 / 35 lb)
• 20 Calorie assault air bike

WORKOUT TYPE: AMRAP/ complete as many rounds as possible in 20 min

Can you rely completely on Dumbbells to CrossFit?

Almost all exercises that require weights can be done using dumbbells only, and I think that dumbbells are more effective and efficient in building muscles and achieving fitness goals, because they are easy to deal with and have a wonderful ability to target specific muscles during exercises (especially the forearms, shoulders, chest ) And these areas are important to be strong for CrossFit athletes.

An exceptional case.

Sometimes dumbbells may not be effective when the weight is very heavy, although there are dumbbells that can be adjustable, but the risk of injury increases when carrying heavy weights with single arm, so both hands must be used in order to achieve some balance and handle weights easily More (I think the bar may be better in this case).

Your safety comes first

One of the advantages of dumbbells is that they guarantee you some safety compared to barbells, because they often do not carry heavy weights and are more flexible with the palm of the hand, and they do not record many injuries.

Nevertheless, you should not be slack in using dumbbells in a random way, you must be aware of how to deal with weights and learn lifting techniques.

=========> Improve your CrossFit Weightlifting with smart steps <=========

What kind of results will you get?

You will definitely get positive results if you perform the exercises in a correct and consistent manner.

• Movement speed will increase.
• You will get tight and strong muscles.

• Your performance will improve inside the CrossFit box.
• You’ll build the endurance of the body and muscles.
• You’ll achieve your weight loss goals if you are overweight.

Summary

The exercises that I mentioned above depend on some fitness and speed in performance, and they are effective in helping you gain strength and take your fitness level to the next level.

Try to customize each session to train a specific part of the body, this can be done using the variables of dumbbells that I mentioned earlier, for beginners just do what your body can handle (don’t try to play the hero we can’t see you injured).

Dumbbell exercises have been proven to be effective in terms of building muscle and endurance, and have the ability to take the place of barbells in most exercises that require weights, so you can rely on these exercises.

Do not forget to share the post with your friends who are interested in knowing the best exercises for CrossFit dumbbells, and you may want to join us in the mailing list.