If you’re feeling like you hate yourself today and you want to get punished with a really brutal 10 Rounds CrossFit Dumbbell Workout (with Video) that will have you lying on the ground for 10 minutes after you’re done – I got you covered, buddy!
Just kiddin’, just kiddin’!
There’s no space for hate here!
We train because we love it!
But seriously though, you might hate me a bit during it.
Equipment
You’re gonna need just a set of relatively heavy dumbbells. I used 12.5kg (27.5lbs) dumbbells and honestly – they smoked my backside.
Use your better judgment on this and pick a weight that you can comfortably move throughout the entire workout.
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Brutal 10 Rounds CrossFit Dumbbell Workout
10 rounds of:
5 x Dumbbell Power Cleans
5 x Dumbbell Push-ups
5 x Dumbbell Front Squats
5 x Dumbbell Bent-over Row
5 x Dumbbell Push Press
5 x V-ups
You can check the video here
(If you’re not seeing it, you’ll probably need to turn off your Ad-blocker):
Enjoyed the workout? Pin it!
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Workout Tips
Warm-up
As usual, take your time to warm up. Whenever I have a tough full-body workout like this one I take at least 20-25 minutes to warm up properly.
Before starting the workout, do 1-2 rounds of 1-2 reps for each exercise – just to get the feel for it.
Breaks
It really depends on what your goal is. If you’re not used to this kind of volume – take your time and don’t hesitate to rest as long as you need between rounds.
If you want to challenge your endurance as well as your strength – well, this is the perfect full-body dumbbell workout for it.
Push the tempo and try to minimize the breaks as much as possible.
Don’t forget to track your time!
This is one of those workouts that you can repeat down the road and see how much you’ve improved!
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Scaling options
There are two obvious options here: you can either use lighter weight OR reduce the number of rounds.
Of course, you can also dial down the intensity (as mentioned before) and just take longer breaks between rounds.
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-ups: Try knee push-ups.
Dumbbell Front Squats: If you’re having trouble balancing the dumbbells on your shoulders, you can just hold them on the sides.
V-ups: The alternative is leg raises or regular sit-ups.
(click on the links for movement demonstration)
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Want to try a different dumbbell workout?
I got you!
I have a few different dumbbell workouts here on the blog that you can try!
How about a spicy kettlebell HIIT workout (hint: you can also use a dumbbell for it)? It’s great if you’re short on time but still wanna get some sweat out.
Another option is to check out this list of 56 bodyweight exercises and compose your own bodyweight workout!
Of course, you can just go to the Search option on the blog and browse the rest of the workouts here, I’m sure you’ll find some that you love!
I hope you have fun with this one!
I post workouts like that daily on my Twitter account so why not come and join me there?
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View the workout as a Web Story
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