In this article I «challenge» you to finish my 5 CrossFit Workouts with Dumbbells. The only equipment: a pair of dumbbells.
«To have two dumbbells is to have a treasure»
This is how many fitness enthusiasts in recent weeks will have felt.
However, once «normality» has been restored and we can train again in the gym, it’s time to get back in shape.
How to do them
Performing your strength or hypertrophy routine, and if you want to introduce a new boost to kickstart your performance or metabolic conditioning, or simply «burn» more calories, it’s perfect.
What do we need?
I mentioned it at the beginning: a pair of dumbbells; the hexagonal and rubber type are recommended.
Although if you have iron ones, no worries, it’s more authentic!
It’s quite likely that after a period of home training, where these fitness tools have been your companions and with which you’ve created a special bond, you’ll want to continue enjoying them.
Well, that’s the emotional part. Now I’ll explain the technique.
Crossfit or WODS workouts are based on high intensity exercise. In them, an important component is the power we are able to transmit.
If you’ve always liked some of CrossFit’s most popular WODS, but haven’t done a «snatch» or «clean and jerk»; using the dumbbells we can «experience» these same sensations with the technique or execution of the movement being a little more accessible to most.
WOD Isabel with Dumbbells
- 30x Dumbbell Squat Snatch
WOD Grace with Dumbbells
- 30x Dumbbell Clean & Jerk
WOD Elisabeth with Dumbbells
- Dumbbell Squat Clean
Dips can be done with rings (like the official WOD), or, if we do not have these, in TRX, Parallels, or even between benches or a chair.
WOD DT with Dumbbells
- 12x Deadlift
- 9x Hang Power Clean
- 6x Shoulder to Overhead
WOD Linda Extended Version with Dumbbells
- Press Floor
- Squat Clean
WOD Kalsu Thruster with Dumbbells
-At the start of each minute complete 5x Burpees
WOD BPT Faster
- 400 metres of «Cardio» (run, row, bike…)
- 8x Devil Press
- Looking for a home training routine with full-body dumbbells? You’re in luck! Visit this link and put it into practice.
- Do you know about the Weight Adjustable Dumbbells?? Click here and we’ll tell you everything.
Equipment - 100%
Intensity - 100%
Fun - 100%
Scalability - 100%