Welcome to the 15 min CrossFit Dumbbell workout.
For this training session, you will only need one dumbbell to perform the dumbbell snatches.
Make sure to try a few dumbbell weights to find the right one for you.
What can you expect from this workout?
- The whole duration of this training session is around 30 minutes including a full warm-up and cool-down.
- Even though you perform three exercises, you will work your whole body.
- In case some of the exercises are too challenging, you will find some scaling options below.
Let’s get to the workout.
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 CrossFit Dumbbell Workout
(click on the links to see the movement demonstration)
How to approach?
Even though it’s only three rounds, don’t take the workout lightly.
It starts out with 25 burpees and if you are not careful, this can skyrocket your heart rate even before you get to the dumbbell snatches.
There are a few options for how you can approach this session but you have to be honest with yourself and your level of fitness:
- If you want to push yourself and are convinced that you are well conditioned, I suggest that you try to complete each round unbroken and only give you some breathing room in between rounds.
- If you are unsure that you can complete each round unbroken, I suggest that you break up the sets early and have an idea of what rep scheme. An example would be to do it in two sets of 15/10 for the burpees, 10/10 for the dumbbell snatches, and 8/7 for the V-Ups.
These are just some examples of how to approach this workout and what rep schemes to use.
You can adjust it as you like.
How to scale?
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
- Burpees: a good alternative is doing the “no push-up” burpee
- 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
- V-Ups: if this is too challenging, opt for a variation of the plank (30 to 40 seconds)
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
If you enjoyed this 15 min CrossFit Dumbbell Workout, you should definitely browse through some of the following and bookmark them for later: