Fan of CrossFit training but got only dumbbells to work out? Don’t worry, it’s all good because you are about to acquire powerful knowledge about the most versatile and effective CrossFit equipment – dumbbells.

Often CrossFit workout regimes are associated with barbells, kettlebells, and medicine balls; but if you thought that dumbbells are only for bicep curls, think again.

The 2017 CrossFit Games made it clear that dumbbells are great CrossFit training equipment and much can be achieved if you know the best CrossFit dumbbell movements. Moreover, dumbbells take up less space, are easily available, and can be used for doing many other exercises.

Benefits of CrossFit Dumbbell Workouts

Get a pair of dumbbells with a weight that challenges you enough, and you can perform an array of CrossFit exercises that will help you burn fat as well as build muscles effectively.

Dumbbells are also easier on your joints than barbells due to the increased range of unilateral motion. Here’s the kicker: They are also great at diagnosing and treating body imbalances, that is, making your left arm equally stronger as your right arm through repeated training.

If you are looking to get a pair for your home gym, you can go for hex dumbbells which are popular for their ergonomic design, durability, and budget-friendliness.

CrossFit Dumbbell Workouts

From working your shoulders to toning your thighs, you will love programming these dumbbell CrossFit WODs at home or the gym.

Note: While the recommended weight for most dumbbell movements is given below, consider scaling up to something heavier to challenge yourself further.

1.Dumbbell Run

  • Dumbbell weight: 2×50/35 lbs
  • The drill: For time
  • Run 400 meters
  • 20 Dumbbell Clean-and-Presses
  • Run 400 meters
  • 20 Dumbbell Thrusters
  • Run 400 meters
  • 20 Dumbbell Burpees and Presses
  • Run 400 meters

2.Dumbbell Downfall

  • Dumbbell weight: 2×45/25 lbs
  • The drill: 5 rounds for time
  • 5 Man Makers (1 dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster)
  • 10 Dumbbell Lunges
  • 15 Toes-to-Bars
  • 20 Burpees

3.Freight Train

  • Dumbbell weight: 2×50 lbs
  • The drill: 3 rounds for time
  • 10 Dumbbell Thrusters
  • 15 Burpees
  • 30 Air Squats


  • To honor: Jon Thomas TuMileson
  • Dumbbell weight: 2×60/40 lbs
  • The drill: 8 rounds for time
  • 200-meter Run
  • 11 Dumbbell Burpee Deadlifts


  • To honor: Nicholas P. Steinbacher
  • Dumbbell weight: 2×45/35 lbs
  • The drill: 12 rounds for time
  • 10 Dumbbell Hang Squat Cleans
  • 6 Handstand Push-Ups on Dumbbells (Do normal push-ups if you can’t do the handstand ones)


  • To honor: Joseph D. Helton
  • Dumbbell weight: 2×50/35 lbs
  • The drill: 3 rounds for time
  • 800-meter Run
  • 30 Dumbbell Squat Cleans (2×50/35 lb)
  • 30 Burpees

7.Hotel Hell

  • Popularized by: Chris Spealler
  • Dumbbell weight: 2×35/25 lbs
  • The drill: For time
  • 100 Dumbbell Hang Clean Thrusters
  • 5 Burpees to start, and at the top of each minute

8.Painstrom XV

  • Popularized by: CrossFit Central Scotland
  • Pick your own dumbbell weight
  • The drill: 7 rounds for time
  • 10 Man Makers (1 dumbbell push-up, two renegade rows (one per arm), and a    squat clean thruster)
  • 20 Dumbbell Deadlifts
  • 30 Single-Arm Dumbbell Snatches (15 per side)
  • 40 Single-Arm Overhead Lunges (20 per side)
  • 50 Dumbbell Swings

9.Joseph Marchbanks Jr.

  • To honor: Joseph Marchbanks Jr.
  • Dumbbell weight: 2×75/45 lbs
  • The drill: 10-9-8-7-6-5-4-3-2-1 reps for time
  • Alternating Dumbbell Snatches (75/45 lb)
  • Handstand Push-Ups (Do normal push-ups if you can’t do the handstand ones)


  • To honor: Makimba Mimms
  • Dumbbell weight: 2×10 lbs (This is for kids. You can scale up as per your strength)
  • The drill: 15-10-5 reps for time
  • Dumbbell Thrusters
  • Air Squats
  • Burpees

11.Home Core

  • Popularized by: Margaux Alverez
  • Dumbbell weight: 2×50/35 lbs
  • The drill: 3 rounds for time
  • 15 Dumbbell Sit-Ups
  • 20 Dumbbell Russian Twists
  • 10 Right Side Plank with Hip Raises
  • 10 Left Side Plank with Hip Raises
  • 10 V-Ups

You may not have the exact dumbbell weight mentioned for every workout above, in that case, try to do the best with what you have – add more reps if you have lesser weight or do fewer reps if you have heavier weights.

These CrossFit exercises will fire up those muscles and give you a good sweat session for sure. Don’t forget to start with a good warm-up routine and end with a cooldown. Lastly, listen to your body and go at your own pace to scale it up gradually.

We hope that we have given you enough dumbbell-only CrossFit workouts that you can perform anywhere, anytime to get moving. Challenge yourself with only a pair of dumbbells (and your body strength) to get that snatched body ASAP.

Author Bio:

Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.

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