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.
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
100 x Dumbbell Thruster
(Click on the link to see a movement demonstration)
Enjoyed the 100 Rep CrossFit Dumbbell Challenge?
How to approach?
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.
- 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.
- 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.
- 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.
How to scale?
If some of the movements cause you any trouble because of past injuries here are some exercises you could do instead:
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
If you enjoyed this 100 Rep CrossFit Dumbbell Challenge, you should definitely browse through some of the following and bookmark them for later: