Welcome to the 100 Rep CrossFit Dumbbell Challenge.
We all have these days when we are short on time but still, somehow want to get a good workout in.
This challenge is exactly for these days.
All you need is a pair of dumbbells.
What can you expect from this challenge:
- The whole duration of this challenge will really depend on how fast you can finish the challenge. It can vary between 10 to 15 min without taking the warm-up and cool-down into consideration.
- You will perform one full-body exercise.
- I will discuss a few different approaches and scaling options further below.
Let’s get to the challenge.
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Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
100 Rep CrossFit Dumbbell Challenge
For time:
100 x Dumbbell Thruster
(Click on the link to see a movement demonstration)
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How to approach it?
The beauty of this challenge – you are in complete control of the pace you want to go.
This is one of the reasons there could be so many different approaches and strategies.
I will present you with three approaches for a beginner, intermediate & advanced athlete.
Beginner:
- Before you start, make sure to pick a weight with which you can do at least 3 to 5 dumbbell thrusters unbroken.
- Split the 100 reps into sets of 10 reps and perform them in form of an EMOM (every minute on the minute).
- If 10 reps are too high, I would suggest you go with a rep range between 5 and 8 reps.
- If you feel like you need a break, take 1min off and pick it back up.
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Intermediate:
- Pick a challenging weight for yourself. For women, it should be something between 12.5 and 15kg, and for men between 17.5 and 22.5kg.
- Split the number of reps into the following sets – 15/10 with little breaks in between.
- You will accumulate the first 50 reps in no time and from there, just hang on and try to minimize the rest time as much as possible.
Advanced:
- Pick a challenging weight for yourself. For women, it should be something between 15 and 17.5kg, and for men between 20 and 25kg.
- Start this challenge with a big set of dumbbell thrusters. It could be a set of 25, a set of 30, or even a set of 50.
- After the majority of the work is done, keep the rest periods short and finish in as many sets as you need.
- Could be sets of 10s, sets of 15s – whatever gets you faster to the finish line.
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How to scale?
If some of the movements cause you any trouble because of past injuries here are some exercises you could do instead:
Dumbbell Thruster: you can either go for a single dumbbell/kettlebell thruster or break the movement apart into a dumbbell front squat and dumbbell push press (with a little break in between)
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body time to recover:
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