Welcome to the brutal 35 min CrossFit Dumbbell Workout.
The following training session is a combination of bodyweight and bodyweight exercises and consists of many reps, so before you start this workout please make sure to adjust it to your fitness level (guide below).
What can you expect from this session?
- The whole duration is around 50 minutes including a warm-up and cool-down.
- You will see the 20/40 rep scheme.
- Besides the physical challenge, this workout will give you a good test for your mental strength.
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:
Brutal 35 min CrossFit Dumbbell Workout
3 Rounds:
20 x Pike Push-Ups
40 x Air Squats
20 x Dumbbell High Pull
40 x V-Ups
20 x Push-Ups
40 x Dumbbell Lunges
20 x Dumbbell Arnold Press
40 x Dumbbell Curls
(click on the links for movement demonstration)
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How to approach it?
Before you start this workout, you need to understand that this is a 720 reps session.
You will need to have a strategy to make sure to work through all three rounds.
In my opinion, there are two options on how you can approach this workout.
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Option 1:
If you are a well-conditioned athlete, you should go for unbroken sets for as long as you can.
The majority of the movements are “simple” enough to be able to do many reps of them.
Use the time in between the exercises wisely and don’t rush the transition.
Take a little time to breathe and recover.
Remember, this is a long workout.
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Option 2:
If you know from the beginning that you will struggle with the number of reps per set, make sure to break them up from the get-go.
For the sets of 20, I would suggest breaking them up into sets of 12/8 or 11/9. I personally prefer the bigger amount of work in the first set because it gives me a little of a mental edge that the majority of the work is already done.
For the sets of 40, I would suggest breaking them up into sets of 20/20 or 20/10/10 or a number that will work for you and your fitness level.
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How to scale it?
The first option before you scale down any of the movements is to reduce the number of reps.
You can reduce the sets of 20 reps to sets of 15 or even 10 reps.
The same can be applied to the sets of 40 reps.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Pike Push-Ups: an alternative for this movement would be the Arnold press or dumbbell push-press with the appropriate weight
- Air Squats: an alternative, if you are struggling to go deep in a squat, is the box air squat
- Dumbbell High Pull: an alternative could be the banded high-pull if weights are too much
- V-Ups: if this is too challenging, opt for a variation of the plank (30 to 40 seconds)
- Push-Ups: if you struggle with regular push-ups, go ahead and try knee push-ups
- 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 Arnold Press: an option would be to leave out the dumbbell, and do a banded press
- Dumbbell Curls: an alternative would be a banded curl
(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 & give your body time to recover:
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Happy Sweating!