Welcome to the Brutal 15min CrossFit Dumbbell Workout.
What can you expect from this training session?
- The format is set up as an AMRAP workout (What is an AMRAP?)
- The exercises are a combination of dumbell and kettlebell movements.
- If you don’t have dumbbells, you can also use kettlebells for the dumbbell movements.
- The workout will target your whole body
- The time frame for the whole session is around 30min if you include the warm-up and coo-down
Let’s get to the workout.
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Warmup
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 have If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Brutal 15min CrossFit Dumbbell Workout
15min AMRAP
(as many reps as possible)
Increase by 2 reps each round
2 – 4 – 6 – 8 … etc.
Exercises:
– Dumbbell Devil Press
– Dumbbell Lunges
– Dumbbell Burpees
– Kettlebell Swing
– Dumbbell Snatch
(click on the links for movement demonstration)
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How to approach it?
The workout format is set up as an AMRAP for 15 minutes which means that you are in complete control of the pace.
You will complete all 5 exercises first for 2 reps, 4 reps, 6 reps, 8 reps, and so on until the time hits 15 minutes.
My suggestion here is to start with a moderate pace in the beginning, especially since the first three rounds will go by relatively quickly and then it slowly hits you when the number of reps increases.
Try to finish the sets unbroken (until you reach the round with 10 reps) and take little breaks in between the exercises.
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Scaling Options
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Dumbbell Devil Press: an alternative would be to break up the movement into a dumbbell burpee and dumbbell clean and jerk – if the weight is too much in general, you can turn to a burpee high jump
- Dumbbell Lunges: an alternative could be the dumbbell split squat which gives you a little more stability – if the weight is too much, switch to bodyweight lunges
- Dumbbell Burpees: a good alternative is doing the regular burpee or the “no push-up” burpee
- Kettlebell Swing: a good alternative here could be the banded good morning or bodyweight good morning
- Dumbbell Snatch: if the dumbbell snatch is still too much to do, switch over to the dumbbell clean and jerk or dumbbell clean and press – breaking up the movement into two parts makes it easier to control and have stability
(click on the links for movement demonstration)
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Cooldown
After you finished the training session, make sure to have a proper cool-down to avoid injuries & give your body time to recover:
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Happy Sweating!