Welcome to the 15min Dumbbell CrossFit Workout.
For this training session, you will need one pair of dumbbells.
If this is not the first time visiting my blog, you might wonder why I am such a big fan of dumbbell training.
If that is the case, 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 this workout:
- The complete duration of this training session is around 30 minutes including a full warm-up and cool-down.
- You will be performing three dumbbell exercises and one bodyweight exercise.
- A guide on how to approach the workout and how you can scale it can be found further below.
Let’s get to the workout.
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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)
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If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
15min Dumbbell CrossFit Workout
Complete as many reps as possible in 15 mins of:
3 x Dumbbell Push Press
6 x Dumbbell Power Cleans
9 x Dumbbell Deadlifts
12 x Burpee
(Click on the link to see a movement demonstration)
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How to approach it?
The way the reps are set up makes the workout a little bit tricky. You are starting with a small number of reps and increasing by 3 reps with each new exercise.
The approach for this workout is straightforward, no matter if you are a beginner or an advanced athlete.
Your goal should be to complete each set of reps unbroken.
The biggest difference will be the breaks between the exercises.
The beginner athlete takes longer breaks and the advanced keep them as short as possible.
Make sure to pace yourself from the beginning, 15 minutes can become very long.
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How to scale?
Before you scale any of the prescribed movements, try reducing the number of reps first.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
Dumbbell Push-Press: a good alternative is either the strict dumbbell Arnold press or if the weight is too high, opt for a banded strict press
Dumbbell Power Clean: If you find the movement too difficult you can separate it into two less explosive steps – dumbbell deadlift to bicep curl.
Dumbbell Deadlift: a good alternative = is you can either perform a kettlebell good morning, a banded good morning, or a bodyweight good morning to get a similar stimulus but with more control
Burpees: If regular burpees are too much for you, you can opt for the “no push-up” burpee. If you have the feeling that regular burpees are too easy for you, opt for the burpee box jumps.
(Click on the links for 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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