Hello and welcome to the 15 min Full Body CrossFit Conditioning Workout.
The training session combines dumbbell exercises with some bodyweight movements.
If you wondering why I am so fond of dumbbells as a training tool, make sure to give the following article a read which goes in-depth on the benefits of dumbbell training and gives you some guidance on what type of dumbbells to use.
What can you expect from the workout:
- The whole duration of the training is around 30 minutes including a warm-up and cool-down.
- It will test your conditioning capacity and pacing ability.
- All you need for this workout are a pair of dumbbells.
Let’s get to the workout.
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:
15 min Full Body
CrossFit Conditioning Workout
Every 3 mins for 15 mins:
12 x Dumbbell Deadlifts
9 x DB Power Cleans
6 x DB Push Press
Air Squat for the remainder of the time.
(Click on the link to see a movement demonstration)
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How to approach it?
This E3mom (Every 3 minutes on the minute) is quite a tricky workout.
Even though the number of reps for the dumbbell exercises isn’t too high, you will have to properly pace yourself from the beginning.
Your work for the 3min blocks doesn’t stop after the dumbbell exercises, you will need to keep doing air squats until the new round starts.
This leaves the door open for different strategies and approaches.
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I will present you with two suggestions:
- The first approach is all about pacing yourself. This is mostly referring to the air squats at the end. You can go ahead and complete the 27 reps of the dumbbell exercises as fast as you wish but use the air squats as a recovery tool. Perform your air squats slower, have a little break while locking out, and try to catch your breathing before you start the next round.
- The second approach is about testing your limits. Finish the dumbbell exercises as fast as possible and push the pace on the air squats. After completing the first round, try to maintain the number of air squats throughout all 4 remaining rounds. Make sure to leave some breathing space to remain consistent.
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How to scale?
Before scaling the movement, always reduce the number of reps first if it’s too much volume for you.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Dumbbell Deadlift: if the weights are too much, you can go for banded good mornings or bodyweight good mornings
- Dumbbell Power Cleans: If you find the movement too difficult you can separate it into two less explosive steps – dumbbell deadlift to bicep curl.
- Dumbbell Push Press: a good alternative is to lower the weight and perform a dumbbell strict press or a banded strict press
- Air Squats: an alternative, if you are struggling to go deep in a squat, is the box air squat
(Click on the links for a movement demonstration)
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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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