travel wods with dumbbells

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69+ Great Crossfit Hotel WODs: Gym-free workouts anywhere, anytime

Whether you’re traveling for business or pleasure, the craziness of moving can easily disrupt anyone’s fitness routine.  Finding the time to squeeze in a good workout is hard enough, but working out in a hotel gym with little equipment can be tough…especially if there is no hotel gym! Lucky for us, the “Crossfit hotel WODs”, also known as CrossFit hotel workouts, are perfect for getting in a great workout, in your hotel room, with no equipment.

I’ve traveled the world for two years, to plenty of places without a true gym or decent equipment.  This list of Crossfit hotel WODs are the best Crossfit style workouts I’ve found for getting back into shape and staying in shape without leaving my hotel room.  From Everest & the Himalayas to impromptu marathons to surfing, these travel friendly workouts have keep me ready for any adventure that comes my way.

For the best results (and to keep those results) aim to do a workouts from this list 2-3 times per week.

Contents of this Crossfit Hotel WODs List

The crossfit hotel wods list.

• My Best Hotel Workouts: HIIT & Crossfit WODs
• Hotel WODs with Dumbbells & Kettlebells
• My Favorite Great Crossfit Resources for Workouts on the Road

Are you traveling or on the road with no equipment (barbell, pull-up bar, dip bar) in sight? Checkout this list of my essential workout gear for travel as well as the best calisthenics equipment for mobile fitness . A small bag of gear perfect that is compact enough for any travels but allows you to do every workout on this list, anywhere.

Be sure to bookmark this page to keep these Crossfit hotel workouts on tap and check out these other resources for getting your workout on solo

• Crossfit Benchmark WODS (The Crossfit Girls WODs) : Great workouts for anytime
• 50 Great Bodyweight Crossfit Workouts : Tough workouts to do anywhere with only bodyweight
• Ultimate List of the 15 Best Crossfit Named Workouts : Legendary Crossfit workouts that are perfect anytime
• 50 Most Intense Chipper WODs for Stamina and Endurance Training
• 31 Intense Crossfit Sandbag Workouts : Get a tough HIIT workout in with just a sandbag
• The 100 Kettlebell Swings a Day Experiment

5 Rounds for time

Tabata Push Ups + Squats

• Perform 8 sets of 20 seconds of work followed by 10 seconds rest (4 minutes total) of push-ups first, then 8 rounds of air squats

20 rounds for time : 

10 rounds for time :  

• 5 Tuck Jumps (aim for vertical height)
• 5 Broad Jumps
• 100 Burpees
• 100 Pushups

The 5 Best Hotel Workouts: HIIT & Crossfit WODs to stay fit anywhere

If you’re hard pressed for time and need to get in a workout quickly, or just want an intense burn, then picking the workout for your limited matters heavily.

The following 5 workouts are (in my opinion) the best hotel workouts possible, in a limited hotel gym (with dumbbells) or in your hotel room. Over a decade of travel, adventure, and military deployments with limited (or no) gyms but a constant need to stay fit, and these 5 workouts have been go-to workouts. Keeping me in shape throughout the globe.

(If you want more “standard” hotel room/gym Crossfit workouts, keep scrolling 65 more standard Crossfit workouts to do in your hotel room or gym)

Man Up, Man Down

• 10 Dumbbell “ Man Makers ”
• 10  HSPU
• 8 Dumbbell “Man Makers”
• 6 Dumbbell “Man Makers”
• 4 Dumbbell “Man Makers”
• 2 Dumbbell “Man Makers”

Kettle Hell

• 20 Kettlebell / Dumbell Deadlifts (Two Handed)
• 20 Sumo Deadlift High Pulls (Two Handed)
• 20 Swings (Two Handed)
• 10 1-Arm Swings, Right Arm
• 10 1-Arm Swings, Left Arm
• 10 Snatches, Right Arm
• 10 Snatches, Left Arm

2 Rounds For Time: 10-9-8-7-6-5-4-3-2-1

• Pause Push-ups (Stop for 1 second at the top, halfway down, bottom, and halfway up)
• Jump Squats

5 rounds for time : 

• 3 Handstand Push Ups
• Handstand Hold 30 seconds (against the wall is fine)
• 15 Pistols (Single Legged Squats)
• 100 Meters Lunging
• 1 Minute Rest

Hotel WODs with Dumbbells and Kettlebells

If your hotel does have a gym with dumbbells or kettlebells, give these other Crossfit hotel WODs with dumbbells a try for a more intense and strength building burn

“Kettlehell” – 5 rounds for time of :

• 20 Kettlebell / Dumbell Deadlifts (Two-Handed)
• 20 Sumo Deadlift High Pulls (Two-Handed)
• 20 Swings (Two-Handed)

Note: Kettlehell can be done with dumbbells

5 rounds for time:

• 10 Renegade Manmakers

Example of Renegade Manmakers :

5 Rounds for Time (Dumbbell Demons)

• 5 Single Arm Dumbbell Snatches (Right Arm)
• 5 Single Arm Dumbbell Snatches (Left Arm)
• 10 Dumbbell Lunges
• 20 Steam Engines (High Step + Knees to Elbows)

5 Rounds for Time

• 10 Dumbbell Clean and Presses
• 10 Pistols (One Legged Squats)
• 10 Hindu Pushups

“Man Up, Man Down” – As Quickly As Possible

More Standard Crossfit Hotel Workouts…

• 10-9-8-7-6-5-4-3-2-1 Reps per round of:
• Burpees and Situps
• 30 Handstand Pushups or Incline Push Ups
• 40 Jump squats
• 20 tuck jumps
• 30 second handstand hold

For Time: 10-9-8-7-6-5-4-3-2-1

As Many Rounds as Possible in 10 Minutes

• 6 Supermans (Lie on the floor, contract lower back, and raise arms & legs off floor)

5 Rounds, As Many Reps as Possible

• 20 seconds of mountain climbers
• 20 sec of squats
• 20 sec of rest
• 20 air squats

5 rounds : 

• Handstand Hold 1 minute
• Hold bottom of the squat for 1 minute

5 Rounds for Time:

• 20 Forward Lunges
• 20 Backward Lunges
• 20 Side Lunge
• 20 Split Jumps (Speedskater Lunges)

21-15-9 : 

• Hollow rocks
• Jump squats

10 rounds for time : 

• 5 handstand Push Ups

8 rounds for time as fast as possible:

• Handstand  30 seconds

“Step Down” Perform all three mini workouts in succession

(1) 21-15-9: – Push Ups – Burpees Rest 2:00

(2) 15-12-9: – Sit Ups – Burpees Rest 2:00 (3) 12-9-6: – Squat Broad Jump – Burpee

4 Rounds, Every Minute on the Minute

• Min 1: 7 Burpees
• Min 2: 15 Sit-Ups
• Min 3: 50 Jump Tucks

 – Repeat 4 times

20 minute AMRAP of:

• 5 Handstand Push Ups or Incline Push Ups
• 10 Pistols/Single Leg Squats (alternating legs)
• 15 Push-ups

Tabata This: 8 rounds of 20 sec. on, 10 sec. off of each exercise

AMRAP in 20 minutes:

• 20 Steam Engines (Stand with hands behind head, raise knees to elbows)

8 rounds For Time

• Handstand 30 seconds

Super Legs: 3-5 Rounds, as fast as possible:

• 20 Air Squats
• 20 Alternating Lunges (20 total reps)
• 20 Alternating Split Squat Jumps (20 total reps) (Jumping lunges)*
• 10 Squat Jumps (Jump Squats)

Long Cycle Burpee: 50 rounds of:

• 1 tuck jump

6 Rounds for time

• 15 Reverse Lunges 15 Hollow Rocks 15 Push Ups

15 Minutes: As Many Rounds as Possible

• 10 mountain climbers 10 push ups 10 hollow rocks 10 sit-ups
• 30-second handstand
• 30-second squat hold (Electric Chair – can be done leaning against a wall)
• 20 tuck jumps burpees
• 30-second handstand hold.
• 25 air squats

21-15-9 for Time

• Handstand Push-ups
• 2 Minutes Tuck Jumps
• 2 Minutes Situps

– Rest 1 min –

• 90 sec Tuck Jumps
• 90 sec Situps

 – Rest 1 min –

• 60 sec Tuck Jumps
• 60 sec Situps
• 10 Chair Dips
• 10 Box jumps
• 10 Walking Lunges
• 100 Push-ups
• 100 Sit-ups

Note: Exercises can be done in any order to achieve the target number of reps

21-15-9 Rep Rounds for Time:

• Walking Lunges (each leg)
• Handstand Push-ups / Incline Push Ups / Pike Push Ups
• Squats (pick a number between 100-500)
• Burpees (50-150 – pick a number and go for it!)
• 400 Walking Lunges

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Note: Complete each “round” (10, 9, 8, etc.) for each exercise before proceeding to the next round

• 5 Handstand push-ups
• 10 Pistols (Single Leg Squats)

Travel Modified “Annie” – 50-40-30-20-10 Reps per Round for Time:

50-40-30-20-10 Reps per Round for Time:

10 Rounds: Hold each position for 30 seconds

• Bottom of squat
• Hollow rock hold
• 80-60-40-20 Reps of Air Squats
• 40-30-20-10 Reps of Situps
• 20-15-10-5 of Handstand Pushups

Note: Do the first set of each exercise, then the second, then the third

• 30 second handstand against a wall
• 30 second static hold at the bottom of the squat
• 30 second hollow rock or plank

10 Rounds For Time:

• 25 Walking Lunges (each leg)

Tabata Squats: Repeat for 8 rounds

• 20 seconds – As many squats as possible
• 10 seconds – Rest

5 Rounds For Time:

• 10 Tuck Jumps (Focus on jumping as high as possible)
• 10 push-ups 
• 250 Jumping Jacks
• Rest in the plank position (anytime you stop, get into a plank, and continue squatting as soon as you stand up
• 100 Jumping Jacks
• 75 Air Squats
• Sprint 1 minute
• Squat 1 minute

6 Rounds For Time:

• 10 Air Squats
• 3 Tuck Jumps
• 3 Broad Jumps

20 Rounds For Time:

• 200 Air Squats
• 10 Tuck Jumps

Annie: 50-40-30-20-10 reps of each exercise, working from the set of 50 to 10           

• Jump rope double-unders

Marguerita: Complete 50 total rounds, with one rep per exercise, per round, as fast as you can for time     

• 50 x Burpees
• Handstand (60-second hold)
• 50 x Pushups
• 50 x Jumping jack
• 50 x Situps

Great Resources for Solo Workouts

Be sure to bookmark this page and check out these other resources for getting your workout on solo

• 100+ Crossfit Travel WODs : No equipment workouts for times on the road
• Hotel WODs : Crossfit workouts that you can do in your hotel room, with no equipment
• 5 Great Rucking Workouts : Build durable strength and endurance with just a backpack
• The 10,000 Kettlebell Swing Challenge : A simple, tough, and grueling workout challenge over 30 days
• The New 75 Day Hard Challenge: A 75 day challenge to reprogramming positive habits into your life

Great Crossfit Resources

To step up your Hotel WODs, and just generally get the best workout you can while traveling, take advantage of these free (yet excellent) Crossfit information resources.  Starting with these resources, you can learn the entire Crossfit philosophy and the methodologies necessary to get your WOD on in any gym anywhere

• A Brother Abroad’s Travel Fitness Page
• Crossfit Level 1 Training Guide (Study Guide) < http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf >
• Crossfit Freqently Asked Questions  < https://www.crossfit.com/cf/faq >

ABOUT THE AUTHOR

Carlos is a nomad, slow traveler, and writer dedicated to helping others live abroad and travel better by using his 7+ years of experience living abroad and background as a management consultant and financial advisor to help other nomad and expats plot better paths for an international lifestyle. Click here to learn more about Carlos's story.

Monday 29th of July 2019

Hey! I'm building an online community of CrossFitters who are interested in the types of WODs in this post. I've referred to this post a few times for WOD inspiration, and I was wondering if you wanted to partner up to help develop a unique online community of CrossFit enthusiasts. Let me know!

Tuesday 8th of October 2019

I love that idea! It sounds awesome. I just shot you an email. What do you have in mind? I'm up for anything to keep people fit and adventurous!

Travel or Home WODs

Can’t get to Daybreak? No problem! CrossFit can be done anywhere. Below are workouts that can easily be done at home, while traveling, or in a hotel where equipment and time are limited. Make sure you use our GENERAL WARM UP listed below then get after our NO EQUIPMENT and MINIMAL EQUIPMENT workouts! Our minimal equipment can typically be done with a single dumbbell or kettlebell.

Or, click the button to the right to see a list of our daily WODs sorted by “Travel/Home” category. Now go get your Daybreak on!

FUNCTIONAL WARM UP

20 Jumping Jacks 10 Air Squats 20 High Knees 10 Good Mornings 20 Butt Kickers 10 Alternating Lunges 20 Lateral Hops 10 Push Ups 20 Mountain Climbers 10 Sit Ups

Arm + Leg Swings Touchdowns + Fig 4s

10 DB Good Mornings 10 DB Deadlifts 10 DB Squats 10 DB Press 10 DB Sit Up Roll Back to Vs Windshield Wipers

Run 30 sec out/back (or 4 flights of stairs) 10 Side Shuffles Left 10 Side Shiffles Right 10 Karaoke Left 10 Karaoke Right 10 Skips 10 Skater Hops

Spidermen Calf Pedals

ROW/BIKE/RUN CONVERSIONS

HOW TO USE THIS CHART:

If you see a WOD with a Bike or Row, and you don’t have that equipment, you can use these charts to convert those movements and distances to a “rough” equivalent of a run. You can also convert to stairs if inclement weather keeps you inside. And when there’s a Cal Row programmed, you can use the chart on the right. Because of the complexity of creating a single chart to work for all athletes (you can’t), we took the best methodologies available and layered them against our membership composition to develop a conversion that’s right for our members. CLICK IMAGE TO ENLARGE …

NO EQUIPMENT

AMRAP 20: Run 200 Meters 20 Push Ups 30 Bicycle Sit Ups

httpv://www.youtube.com/watch?v=677wqXTZ-zI

10 Rounds: AMRAP 1 10 V-Ups Max Burpees in remaining time Rest 1 Minute

httpv://www.youtube.com/watch?v=LZ2G2OSQfnI

8 Rounds of :20 on/:10 off of each exercise with 1:00 rest in between: – Jumping Lunges Rest 1 Minute – Commanders Rest 1 Minute – Hollow Rocks Rest 1 Minute – Jumping Squats

httpv://www.youtube.com/watch?v=q9rTE6a3w8o

3 Rounds: 60 Double Unders (or J/Jacks) 50 Squats 40 Sit Ups 30 Jumping Lunges 20 Mountain Climbers 10 Dips

httpv://www.youtube.com/watch?v=mN7ZrnFfMcc

50 Rounds: 1 Tuck Jump 1 Burpee 1 Squat 1 Push Up

httpv://www.youtube.com/watch?v=xB_Mjf97hQg

AMRAP 27 2 Pistols 4 Diamond Push Ups 6 Squats 8 Alternating V-Ups 10 Double Unders (or J/Jacks)

httpv://www.youtube.com/watch?v=7Sx2rCIjY7s

10 Rounds on the 2 Minute: 200 Meter Run 10 Hollow Rocks

httpv://www.youtube.com/watch?v=nltyQaKvP7I

Accumulate a 10 Minute Wall Sit Every Time You Break Do: 30 Jumping Jacks 20 Hollow Rocks 2 Flights of Stairs (or 100m run)

httpv://www.youtube.com/watch?v=yfqCHE9fbjw

2 Rounds: 90 Double Unders (or jump jacks) 600 Meter Run 30 Tuck Ups

httpv://www.youtube.com/watch?v=YJ2wfBTMu28

50 Meter Lunges (40 in place) 50 Glute Bridges 50 Sit Ups 50 Dips 50 Meter Lunges (40 in place) 50 Dips 50 Sit Ups 50 Glute Bridges 50 Meter Lunges (40 in place)

httpv://www.youtube.com/watch?v=M6Qq607BCEM

AMRAP 20 20 Bulgarian Split Squats 20 Dips 800 Meter Run 20 Pistols 20 Knee Tucks

httpv://www.youtube.com/watch?v=PLHa3p8rudg

MINIMAL EQUIPMENT

A series of home or travel workouts where you may have access to dumbbells and/or a jump rope.

50-35-20 Dumbbell Hang Clean + Jerk Dumbbell Step Ups

httpv://www.youtube.com/watch?v=JmlQJld9j74

21-18-15-12-9-6-3 Dumbbell Snatch Burpee Over Dumbbell 1-Leg V-Up

httpv://www.youtube.com/watch?v=RfTnenxvzxE

AMRAP 10 Up Ladder 2 Dumbbell Overhead Lunges 2 Dumbbell Swings 20 Double Unders (or J/Jacks) 4 Dumbbell Overhead Lunges 4 Dumbbell Swings 20 Double Unders 6/6, 8/8, 10/10, etc…

httpv://www.youtube.com/watch?v=JZYf9zcMwuM

50-40-30-20-10 Dumbbell/Medball Squat Cleans Burpees

httpv://www.youtube.com/watch?v=kvClCz-IFxM

500-400-300-200-100 Meter Run 50-40-30-20-10 Sit Up

httpv://www.youtube.com/watch?v=703FnsTj6jo

5 Rounds of AMRAP 3: 10 Dumbbell Snatch 8 Lateral Hops 6 Sit to Stands Rest 3 Minutes Between Rounds

httpv://www.youtube.com/watch?v=hk74RHgsduU

10 Rounds 100 Meter Run 10 Double Unders – Timers 10 Dumbbell Thrusters 10 Burpees 10 Dumbbell Row 10 Dumbbell Leg Lifts 10 Handstand Push Ups 10 Squats 10 Dumbbell Deadlift 10 Sit Up

httpv://www.youtube.com/watch?v=SBAbNPwkrLY

AMRAP 20 40 Jumping Jacks 20 Dumbbell Back Squats 20 Kettlebell/Dumbbell Swings 20 Dumbbell Step Ups

httpv://www.youtube.com/watch?v=uZpWHxU-3L0

AMRAP 7 100 Meter Farmer’s Carry 5 DB Hang Clean and Jerks per side — Rest 3 Min — AMRAP 7 4 Flights of Stairs with DB 10 Push Ups

httpv://www.youtube.com/watch?v=HtziNWZ1p8Y

10 Dumbbell Snatch 15 Burpee Step Ups 20 Dumbbell Snatch 15 Burpee Step Ups 30 Dumbbell Snatch 15 Burpee Step Ups 40 Dumbbell Snatch 15 Burpee Step Ups 50 Dumbbell Snatch 15 Burpee Step Ups

httpv://www.youtube.com/watch?v=oubmZcbd4Zs

4 Flights of Stairs w/DB 100 Squats 4 Flights of Stairs w/DB 75 Bicycle Sit Ups 4 Flights of Stairs w/DB 50 Push Ups 4 Flights of Stairs w/DB 25 Bent Over Rows 4 Flights of Stairs w/DB

httpv://www.youtube.com/watch?v=XYCgPesSvCk

2 Rounds: 90 Double Unders (or J. Jacks) 600 Meter Run 30 Tuck Ups

—————————————

5 Rounds: 50 Mountain Climbers 50 Air Squats

10 Rounds: Bear Crawl the length of largest room you can find Broad Jump back

5 Rounds For Time: 5 Tuck Jumps 5 Squats 5 Broad Jumps

3 Rounds For Time: 10 Handstand Pushups Run 200m

20 Rounds For Time: 5 Pushups 5 Squats 5 Situps

For Time: Run 1 mile, On the minute mark, 30 lunge steps

5 Rounds For Time: Handstand 1 minute Hold bottom of the squat 1 minute

10 Rounds For Time: Sprint 100m Walk 100m

10-9-8-7-6-5-4-3-2-1 Reps for Time: Burpees Situps

For Time: Run 400 meters 50 Squats Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run 400 meters

10 Rounds: 100 Meter Sprint 5 Push Ups 10 Sit ups 15 Air Squats

For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees

For Time: Run 800m 100 Air Squats Run 800m

7 Minutes of Burpees

Tabata (8 rounds of: 20 sec on/ 10 sec rest) You choose the movement – Air squat, push up, sit ups, burpees, handstand holds, sprints, etc. OR… choose two movements, alternate between movements each round, do 16 rounds.

For Time: 100 Hollow Body Rocks 100 Superman Rocks

4 Rounds: 25 Handstand Push Ups 25 Sit ups

3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats

AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats

21-15-9 Rep Rounds for Time: Walking Lunges (each leg) Handstand Push-ups

3 Rounds for Time: Run 400m 50 Squats 25 Pushups

For Time: Run 1000m 100 Air Squats 50 Pushups

LIMITED EQUIPMENT

Dumbbell “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Jerks

3 Rounds: 15 DB Thrusters 12 Burpees

25 DB Ground to Overheads 50 Burpees 25 DB Ground to Overheads

400 Meter Run 21 Clean and Jerks 400 Meter Run 15 Clean and Jerks 400 Meter Run 9 Clean and Jerks

“Annie” 50-40-30-20-10 Reps Double Unders Sit ups

50-40-30-20-10 Rep Rounds for Time: Single Unders Pushups

Consecutive Double Unders 5-10-15-20…40-45-50-45-40-.. .15-10-5. Have to be UNBROKEN. If you mess up during a given round, start that round over. For Time.

10 Rounds: :30 on/ :30 off at 6% incline You choose mph

At 2% incline 5 Min on 2.5 off 4 Min on 2 Min off 3 Min on 1.5 off 2 Min on 1 Min off 1 Min on Increase speed as interval decreases

4 min at moderate pace on a 6 percent grade. 2 min easy on a 2 percent grade. 3 min at fast pace on a 4 percent grade. 1 min walk on a 2 percent grade. 2 min at fast pace on a 6 percent grade. 1 min walk on a 2 percent grade. 1 min at all-out pace on a 5 percent grade. 1 min walk on a 2 percent grade. 2 min at fast pace on a 6 percent grade. 1 min walk on a 2 percent grade. 3 min at fast pace on a 4 percent grade. 2 min easy on a 2 percent grade. 4 min at moderate pace on a 6 percent grade.

Set One (Speed) Leave the treadmill flat for this entire set. 2 x 2 min with 1 min of rest between at a moderate speed (80-85 percent effort). Rest for 2 min at an easy pace. 4 x 1 min with 1 min of rest at a moderately fast speed (85-90 percent effort). Rest for 2 min at an easy pace. 6 x 30 sec with 1 min rest between intervals at a fast speed (90-95 percent effort). 2 min easy pace

Set Two (Strength) 5 min at a moderate effort (80-85 percent effort) with the incline set to 5 percent. 2 min at an easy pace (almost walking) with the treadmill flat. 4 min at a moderately intense effort (85-90 percent effort) with the incline at 6 percent. 2 min easy with the treadmill flat. 4 x 1 min at an intense effort (90-95 percent) with the incline at 8 percent, and 2 min of recovery between each.

Grab a 10-30 lb dumbbell and set your treadmill to a steep incline. Ideally, your treadmill should be between a 12-15 percent grade. Do 15 minutes of walking on this incline, going at a quick but comfortable pace. You can hold dumbbell in hand or rest on shoulder.

After 15 minutes, lower the treadmill so that it’s flat, put down the dumbbell and begin running. Run for 1 mile at moderate pace, then 1/2 mile at fast pace, then 1/4 mile at easy pace.

Jonah Krakow

Wodify content editor, may 16, 2019, the 12 best travel wods you can do anywhere.

No box? No problem! With the help from a few of Wodify’s partner gyms, we’re sharing a dozen of the best workouts you can do when not at home. They require a minimum amount of equipment and a maximum amount of effort. And if you’re feeling up for it, try completing a few of these on the beach...you’ll definitely earn that extra relaxation time.

Outerbridge CrossFit — Staten Island, NY

• 4 rounds: 50 walking lunges, 50 squats, 400m run
• 3 rounds: 800m run, 30 burpees, 30 sit-ups
• 5k run, every 2minutes perform 30 burpees and 30 sit-ups

CrossFit Prototype — Westborough, MA

• 1 mile run, 100 burpees, 100 air squats, 100 push ups, 100 sit ups, 100 walking lunges, 1 mile run (Yikes!)
• 20 rounds: 10 air squats, 10 sit ups, 10 push ups
• 8 rounds: 20 yd bear crawl, 20 push ups, 20 jumping jacks

MBS CrossFit — Broomfield, CO

• 20 min AMRAP: 5 push ups, 10 air squats, 20 mountain climbers
• 3 rounds: 400m run, 30 air squats
• 2 rounds of :90 seconds each: downward-facing dog pose, pigeon right, pigeon left, couch stretch right, couch stretch left, child’s pose

CrossFit Deep — Dallas, TX

• 10 min run, 5 min AMRAP of 15 push-ups, 15 air squats, 10 min run.
• “Annie”: 50-40-30-20-10 of dubs and sit-ups
• “Death by Burpees”: 1 burpee the first min, 2 the second, and so on. Go until you can’t complete the required number of burpees in a minute.

These boxes trust Wodify to help run their business and keep their members motivated (when they’re back from vacation, of course.) To learn more, visit wodify.com .

You might also like…

Travel Workouts

• Workout Time 20-30 Mins

Hotel Crossfit Workouts

Keep on top of your workout of the day (WOD) routine while travelling, with advice from our PT ‘The Fit Thing’ and her take on 20 hotel crossfit workouts you can do on vacation.

Hotel Crossfit Workouts Guide

Jump to: Kettlebells | Bodyweight | Dumbbells | Barbell | Calisthenics/Bars

Travelling but love CrossFit? Well, it’s not off the cards. While you might associate CrossFit with bumper plates and barbells, the principles of CrossFit can be translated into bodyweight workout sessions or in hotel gyms with limited kit. All you need to know is the movement patterns and workout types when you’re on holiday or business trips, and you can get as good of a sweat on as if you were at your CrossFit box back home.

I’m going to take you through some CrossFit workout ideas, translate some terms, and help you get moving when you’re away. 

PT Writer // Becky

Specialising in words and WOD - I'm also a pre and post-partum physical training consultant when I'm not writing. @thefitthing

To the point

• CrossFit workouts can be done without equipment and can be modified to bodyweight or in gyms with limited equipment
• A good hotel CrossFit workout should have exercises that make the heart work harder, need strength and skill, and involve main movements like bending, pushing, pulling, single leg, squatting, and core.

Are These Hotel Crossfit Workouts Legit?

I’ve been a Personal Trainer at The Fit Thing since 2016. I’ve followed CrossFit workouts myself and put my clients through them too, helping build their strength, cardio, and mental toughness. Over the years my client base has been men and women ranging from 15 to 79 and they’ve all given the principles of CrossFit a go. 

I also love to travel, and so do my clients. When I travel I like an efficient workout, something that doesn’t take long, but gets super sweaty and gets the muscles burning. This is why I always choose an AMRAP or EMOM workout when I’m in a hotel, on a beach or at a local park – and this is exactly what I’m going to share with you. 

These workouts are tough, but if you need to take additional rest – do. If you’re new to CrossFit or exercise, lower the reps or if following equipment workouts use lighter weights. 

If you are looking for a gruelling workout challenge then ramp up each session with a buy-in of 50 burpees, a mile run, or 100 squat jumps! 

Right, let’s jump into hotel gym workouts that give you your CrossFit fix.

Can you do Crossfit without equipment?

CrossFit traditionally consists of a mixture of Olympic weightlifting, powerlifting, gymnastics, and HIIT. It is increasingly popular and researchers have found significant improvements in health and wellness due to CrossFit – it’s a decent workout that you’ll get hooked on. 

Usually, you’ll be using a combination of barbells, free weights, and body weight. However, if you’re in a hotel, on a beach, or at a park, you might not have the kit you’d usually see in your CrossFit box — but don’t let that demotivate you.

You can absolutely do CrossFit-style workouts with nothing more than your body weight — and maybe a skipping rope if you have it.  

What should a hotel CrossFit workout include?

A hotel CrossFit workout should include movements that get your heart pumping, require strength and skill, and are suited to your own ability. You want to include the main movement patterns, that includes, hinge, push, pull, single leg, squat, and core. 

A CrossFit workout can be anything from 4 minutes to an hour, though the hour-long ones might leave you in pieces as they’re designed to be intense.

Crossfit Workout Terms Glossary

Muscles worked

• Posterior Legs

Time Needed

Suggested hotel crossfit workout playlist.

• Crossfit Playlist

The Crossfit Workouts

We have broken these hotel crossfit workouts into variations that cover the following methods, all based on what kind of gym equipment is available in your hotel gym or room. Types of Hotel Crossfit Workouts: 

– Kettlebells – Bodyweight – Dumbbells – Barbell – Calisthenics/Bars

Kettlebell CrossFit Workouts

Most hotel gyms, even the ones that look like they’ve not been updated for 20 years, would have a kettlebell. Dust it off and give this kettlebell CrossFit Workout a try. 

Kettlebell AMRAP/ Rounds for Time

 Set your timer for 20 minutes, stay focused and get ready to feel the burn. This one is a decent cardio workout, but will also get your muscles pretty pumped.

10 High pulls

10 Goblet squats

10 Push press

10 Deadlifts 

20 Reverse lunges 

10 Sit-up and press

[Buy out to finish – 50 burpees]

Kettlebell EMOM

Every minute on the minute perform the following. Rest for the remainder of the minute. Do as many rounds of this as you like and rest for 2 minutes between rounds.

10 Snatches E/S

20 Swings (single arm for a challenge)

15 Push ups on kettlebell

10 Lunges E/S (10 one-legged squats for an extra challenge)

5 Turkish get ups E/S

Bodyweight Crossfit Workouts

Bodyweight exercises really come into their own when you haven’t booked a hotel with fitness facilities. You can take these anywhere too, beach views, park life – get some fresh air with your endorphins. If you’re out in the park, a super simple bodyweight crossfit workout could be run a mile for time, burpees for time, or Tabata push ups (20 seconds on, 10 seconds off x 8)

Here are some bodyweight CrossFit workouts to get you pumped. 

Bodyweight AMRAP

Here’s a 20-minute AMRAP for you. Set your timer for 20 minutes and complete as many rounds for time as possible without rest.

15 Burpees 

20 Walking lunges

10 Push-ups

20 Squat jumps 

20 Mountain climbers 

15 Tricep dips 

Bodyweight WOD

This makes for an ideal hotel room workout. Follow this session and boost your fitness levels and increase body strength, even while travelling. 

100 push-ups

60 air squats

30 second squat hold 

20 Burpee broad jumps

5 Handstand push ups / 6 hand release push ups

FINISHER – 50 sit ups 

Bodyweight EMOM

Time to get the timer out. Every minute on the minute you’ll perform the next bodyweight workout, only using the remainder of the minute to rest. Do two rounds for a 20-minute EMOM.

20 Jumping Jacks

40 Lunges alternating (jump lunges for an extra challenge)

15 Triceps push ups

40 High knees

15 Sit ups 

30 Squat jumps 

10 Sumo squats (slower tempo)

10 Burpees to floor 

40 Bicycle ab crunches 

15 Frog jumps  

FINISHER – 30 second hollow rock hold (feel the burnnnn!)

Dumbbell Crossfit Workouts

Ah, lucky enough to have access to some dumbbells in the hotel gym for your CrossFit workout? Let’s get started on Dumbbell exercises for your CrossFit workout that will get your heart racing and muscles pumped. 

Dumbbell AMRAP

Set your timer for 20 minutes and perform as many rounds for time as possible without taking a break!

10 Power cleans

10 Step ups E/S

10 Devil presses

10 Over-head walking lunge E/S

10 Thrusters 

10 Single-arm DB snatches

Dumbbell EMOM

Every minute on the minute perform the exercise. Use the remaining time in that minute to take a breath ready for the next minute and next exercise, to start. This is a total of 7 minutes, do as many rounds as you like, rest for 2 minutes between rounds. 

6 Split jerk E/S

15 Devil presses

10 Squat snatch E/S

15 Push press

15 Deadlift 

15 Overhead squat

20 Sit-ups 

Barbell Crossfit Workouts

A barbell for your hotel CrossFit workout is going to give you a serious session. The only thing that will be missing is your trainer from the box! 

Barbell AMRAP

Set yourself a timer for 5 minutes. Perform as many rounds for time as possible. Rest for 2 minutes. Then go again, 5 times in total.

3 Power cleans 

5 Front squats 

10 Hollow rocks 

Barbell EMOM

Every minute on the minute you’ll start the next exercise, leaving the remaining time in the minute for your recovery. 10 minutes total for R1 and R2, 20 minutes in total. If your barbell is super light, think about increasing the reps accordingly. 

R1: Even minutes – 10 Back squat 

R1: Odd minutes – 40 mountain climbers 

R2: Even minutes – 10 Thruster 

R2: Odd minutes – 10 Burpees

Calisthenics Bar Crossfit Workouts

If you’ve got access to a calisthenic bar for your CrossFit hotel workout then you’ve got some great options for exercises that will get you feeling strong, while testing your skill and endurance. 

Calisthenic Bars AMRAP

Set up your timer for 20 minutes, and try at get as many rounds for time as possible in. 

First off, buy in with either 500m run or 50 burpees 

10 Hanging knee raises

20 Pull ups (Burpee pull ups for an extra challenge!)

40 Air squats 

Calisthenic Bars EMOM

Perform this round 5 x, with a 2 minute rest between rounds. This will see you through around 30 minutes. 

20 Bodyweight rows

20 Air squats

20 Lunges (alternating)

20 Hanging leg/knee raises 

Finisher — Burpees for time!

Outro & Closing Tips

If you can commit to eating well and training while you’re away, you shouldn’t undo any of your hard work. Following sessions like these will have you still hitting those PB’s and reaching fitness goals when you’re on home soil.

Try a mixture of workout techniques to see what works best for you and the space and kit you have available. Looking for tough workouts? Challenge yourself with a ‘Buy in’ of 50 burpees to start, or a ‘Buy out’ of 500 m run when you’re already knackered — this will really test your mental toughness, endurance and motivation! 

pubmed.ncbi.nlm.nih.gov

• Shoulder Injuries in Individuals Who Participate in CrossFit Training – PubMed

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The 32 Most Exalted Dumbbell CrossFit Workouts!

Reviewed by: Luis Rodríguez Brito

Barbells got you down? Want to try some variants of your favorite WODs or some dedicated dumbbell CrossFit workouts? Oh boy do we have a list for you today!

Table of Contents

The Top 32 Dumbbell CrossFit Workouts

There is a bit of variety in these dumbbell WODs. CrossFit Open workouts, adapted “CrossFit Girls” and Hero workouts , CrossFit competition workouts…truly something for everybody .

2017 CrossFit Open Workout 1

Equipment: Dumbbell, plyo box

The form breakdown from the accumulated fatigue of this workout resulted in it being given a colloquial name:

“Spinal”

Possibly the most infamous dumbbell snatch WOD of all time, anyone who has given this one a go knows how sore their back felt after those 150 dumbbell snatches!

You can slow down a bit and really focus on bending the knees and limiting the hinge, but you just gotta get into that 75th percentile (or higher!), don’t you?

Equipment: Barbell, bumper plates, dumbbell, kettlebell

On first glance, Lima gives off strong Linda vibes. Those 225-pound deadlifts are right in line with what most people use for Linda.

Hate bodyweight bench pressing and big clean sets? You’ll be happy to know that the deadlift weight is where the Linda comparisons end! After about the 3rd set, those dumbbell snatches are going to be more tedious than difficult and everyone should be able to do the goblet squats unbroken.

The best part about Lima? Like any kind of “countdown” WOD after the 3rd round, you’re just about halfway done!

2022 CrossFit Quarterfinals WOD 1

Equipment: Dumbbells, bumper plates

If you can do some variety (likely kipping) of handstand push-ups, this one starts pretty manageably.

Then the second round gets “tricky”.

…and the third round…those strict handstand push-ups might be the least of your concerns.

It is a bit harder to find data on some of the more…ambitious movements (in this case, the strict and deficit handstand push-ups) so your times to beat on this one come straight from the CrossFit Quarterfinals Leaderboard! Needless to say, these guys are the elite of the elite!

Dumbbell Fran

Equipment: Dumbbells, pull-up bar/rack

A favorite hotel CrossFit workout , the dumbbell version of Fran provides that same “Fran Lung” stimulus for those looking for a slight twist on the classic CrossFit WOD.

The dumbbell thruster has a little bit of a learning curve for those new to the movement. Make sure you do a few practice reps before tackling this one.

2022 CrossFit Open Workout 1

Coming out of Corona lockdowns, CrossFit HQ opened the Open with a limited-equipment WOD that anyone with a box, a dumbbell and a wall could enjoy!

This dumbbell snatch workout really comes down to wall walks. If you’ve been working on these and have your rhythm/cadence down, you can make quick work of these before jumping into the manageable DB snatch sets. If you haven’t…at least you get to rest on your stomach for a bit between reps!

Will Lindsay

Equipment: Dumbbells, weighted vest

Will Lindsay is one of those workouts that would be deceptively hard on the legs in a “normal” setting. 220 weighted lunges steps and almost 200 squats.

When you put it like that , sounds pretty hard, doesn’t it?

Fortunately (unfortunately?), Will Lindsay isn’t conducted in a “normal” setting.

You have to wear a 20-pound vest .

Don’t forget about those 30 devil’s presses , either. Their name will feel more appropriate with each passing round!

Westy’s 10,000

One of the hardest things about this one? Finding that 70-pound vest. Apparently, they can go significantly heavier than that…so…you have no excuse for not wearing one for Westy!

I would suggest approaching this one as an EMOM, being prepared to drop the reps when things start to get too ridiculously hard. No shame in going, like 10, 10, 10, 9, 8, 8, 7, 6, 5, 5, 5, 4, 3, 3, 2.

(I don’t even know if that adds up to 100…if you get in trouble for cheating reps, don’t blame me!)

2017 CrossFit Open Workout 2

To be more clear, those walking lunges have to be in the front rack (I think you actually can do them overhead…if you prefer that sort of thing!)

WOD doesn’t seem as fun now, does it!

You obviously want to drop your dumbbells before your last clean, perform the last clean, and get right into the walking lunges. I know some ambitious folks will try to do big sets of cleans and jump right into the lunges. I advise against this because that is a long time to be holding on to heavy dumbbells.

You’re gonna need all of your grip for those big toes-to-bar and bar muscle-up sets.

Equipment: Air runner, dumbbells

Please push yourself on these…. please ! You only have a mile to run and if you commit to it, you can do those burpee deadlifts unbroken (the weight isn’t that heavy).

A deceptively “full body” WOD.

2022 CrossFit Age-group Quarterfinals Workout 1

Equipment: Pull-up bar/rack, dumbbell

At this point, I think everyone has done a 50-pound (or 35-pound) snatch. If you’re reading this, I would venture to guess that you have done a dumbbell snatch WOD or two!

Now try those with a dumbbell that weighs 20 pounds more.

Whoa…. that escalated quickly!

And think, this is the weight for the old guys (like me).

Thankfully, if you have to break the snatches, you give your abs a few more seconds to rest after the big toes-to-bar sets!

2018 CrossFit Regionals Workout 5

Equipment: Pull-up bar/rack, Assault Bike, dumbbells, plyo box

This is the dumbbell WOD that made everybody hate dumbbells.

FIFTY box step-overs with SEVENTY (70) pound dumbbells in each hand (and that was only the midpoint of the workout. Athletes still had to do some messed up stuff before and heavy dumbbell stuff after!)

You know that when the 10th place guy in a regional workout is getting time-capped that the WOD is not screwing around. If you have access to 70-pound dumbbells b. are a mortal, I would suggest opting for the age-group quarterfinal workout from above!

Equipment: Air runner, wall ball, Concept2 rower, sandbag, dumbbells

35 minutes is a long time for an AMRAP, even if a good amount of time is eaten up by bookend half-mile-plus runs. As it is, you’ll probably end up doing about 1,000-meters of Farmer’s Carries before it’s all said and done!

1,000 meters of Farmer’s Carries…definitely a nominee for one of the best dumbbell CrossFit workouts in my book!

2023 SAPT Games Qualifier “Chipper”

Equipment: Barbell, bumper plates, jump rope, pull-up bar/rack, dumbbell

30 dumbbell snatches is nothing to get too worried about…when done as one big set.

After a bunch of pull-ups, barbell snatches, and double-unders , though…I can tell you from personal experience that they’re a bit more difficult to close the dumbbell WOD off with!

(On a personal note, the bright side of the dumbbell snatches was they were the only portion I did unbroken!)

Equipment: Dumbbell

The unofficial pre-2018 CrossFit Open workout, 18.0 was a good warm-up for the “fun” to come that year. The dumbbell snatches were decent pre-cursors to the DB clean-and-jerks in 18.1 and burpees over the dumbbell are neat alternatives to the barbell version of the movement.

The main problem? You can move pretty fast through a 21,15,9 WOD. 18.1 was…well…check it out for yourself next!

2018 CrossFit Open Workout 1

Equipment: Pull-up bar/rack, dumbbell, Concept2 rower

A 20-minute AMRAP to start the CrossFit Open…at least we all got to find out pretty quickly whether we were in shape or not!

The dumbbell clean-and-jerk is a somewhat rare move and for most people, this was their first time attempting it. Thankfully, it has a quick learning curve and this workout became more about the rowing calories (at least for me it did!)

Outside the Box

I see the name of this workout and the devil’s presses and immediately think of Alice in Chains and “Man in the Box”.

(I can accept that I am the only person in the world making the grunge-dumbbell WOD connection).

Keep moving through the presses and use the squats as equal parts rest and sprint periods. That second part may not make sense, but once you get to the second or third round of these, you’ll understand.

Mark Whitford

You have a little more than 2 football fields worth of overhead walking lunges, but I still think that the “Elite” time is do-able for many people. Consider that each DB is about 10 pounds lighter than in a standard workout and there are only 4 rounds.

There is a good chance I’ll run out to do this…and come back to report a 15-minute finish!

Equipment: Dumbbell, Concept2 rower

What a lethal combination of movements…

This leads to quite the paradox, as well: are you happy because you can “pace yourself” through the 25-minute AMRAP or sad that the only end in sight is the 25:00 on the clock?

Either way, try to “rest” during the row. That’s about your only shot at making this one somewhat tolerable!

2018 CrossFit Open Workout 3

(note: the times in the women’s scores in the lower percentiles are the times it took each percentile to get to the first ring muscle-up.)

Equipment: Jump rope, barbell, bumper plates, gymnastics rings, dumbbell, pull-up bar/rack

The 2018 CrossFit Open did not start with “easy” WODs, but both were pretty manageable.

Then 18.3 dropped…

As you can probably quickly see, the snatches are the easiest part of the workout. And guess what…in each round of 464 reps you get to do…20 of them!

Maybe it isn’t fair to call this one of the classic “dumbbell CrossFit workouts ” but be honest with yourself: you need to practice all of those other movements too, don’t you!

This is a total copy of Kalsu…just with dumbbells.

Do I (or does anyone else) care? Absolutely not!

Who doesn’t want to do one of the hardest ( the hardest) workouts in all of CrossFit from the comfort of their resort hotel gym?

2019 CrossFit Open Workout 3

As much as the previous year’s 18.3 threw a lot of people (yours truly, included!) 19.3 was lamented throughout much of the CrossFit community.

Except for a tiny group of weirdos who had patiently waiting for strict handstand push-ups to bust into the Open.

(I’m one of those weirdos…what a glorious workout 19.3 was!)

The dumbbell was put down after a manageable set of overhead lunges only to be picked up again for the unique (and big!) set of weighted box step-ups. Interestingly enough, that “dumbbell WOD appetizer” doesn’t do much in this one to affect the final score. That comes down to whether you don’t have handstand push-ups…

…or if you do . 🙂

2019 Atlantic Games Qualifier 1

Equipment: Wall ball, dumbbell, pull-up bar/rack

A pretty straightforward dumbbell snatch WOD, this one reminds you that you’re never as fresh on Round 4 as you are during Round 1. Those final 4 bar muscle-ups felt just as difficult as the first 10!

The wall balls are the silent killer here, though. Quite the stimulus to do 32 reps of wall balls and snatches each round right before big sets of bar muscle-ups!

Equipment: Dumbbell, bumper plate

The dumbbell sit-ups and Russian twists are the real X-factors here.

When does anyone do these specific movements with dumbbells (and at those weights?) Who does these movements?!

At least the workout is appropriately named. I honestly don’t think I’d make it through this one without experiencing a serious gut cramp.

Fast and Heavy

Equipment: Dumbbells, air runner

This is the type of dumbbell thruster WOD where I feel like if even an “intermediate” CrossFit athlete puts their mind to it, they’ll end up putting up and “elite” time.

Don’t get me wrong; those big sets of DB thrusters are no joke. However, if actually go “Fast and Heavy” (with emphasis on that first part), you won’t sandbag it on those runs. You can handle 1,200 fast meters, right?

2020 Romanian Throwdown Qualifier 2

Equipment: Barbell, bumper plates, dumbbell, pull-up bar/rack

We talked about this one in our best deadlift workouts article …and things haven’t changed since then!

Those snatches are 55 pounds and over the course of 60 reps, I can assure you that it felt like 300 extra pounds of volume! All of this after doing 55, 2-plates-a-side deadlifts to kick things off!

To be honest, I don’t think any of the participating athletes posted an “advanced” time, yet alone an “elite” time. Personally, my chest-to-bar pull-ups go to hell (and did go to hell) after so much volume!

Dumbbell Badger

Equipment: Dumbbells, pull-up bar/rack, air runner

An excellent staple for working out on the road (I actually completed this one in early 2023 at the Hilton Resort in Playa Del Carmen …check out my gym set-up below!) this one makes you feel like you’ve done work ,

Big sets of dumbbell squat cleans are the way to go (although even the lighter-than-normal 35’s get heavy pretty quickly on this one) and that last run (well, every run, really) is always going to be a bit of a bummer.

Equipment: Pull-up bar/rack, dumbbells

Yay! 10-minute AMRAP…

…ugh, 10-minute, dumbbell thruster WOD AMRAP…

You wanna get 11 rounds, don’t you? Well, prepare to get through each round in well under a minute.

…and you do want to do an “elite” number of rounds, on one of the most intense dumbbell CrossFit workouts, don’t you?

Dumbbell Barbara Ann

Equipment: Dumbbells, jump rope

Love this one for the handstand push-ups, dumbbell deadlifts, and built-in rest.

Hate this one because you essentially have to do each round in 1:15 to join the “elite” crowd.

Thankfully, you should be more than fresh when attacking each round and with these movements, you only really need to break up the deadlifts.

At 150 scored repetitions, this is one of the truly dumbbell entries of the best dumbbell CrossFit workouts.

Devil Amanda

The athletes took this one on to start the 2022 Fort Fight Throwdown in Belgrade, Serbia . Technically there was a Part B (after a brief rest period) that consisted of muscle-ups and heavy overhead squats.

I think this first part is more than enough work.

The WOD-specific single-arm dumbbell movements are unique and rarely practiced and the box jump overs…careful…

2020 CrossFit Open Workout 2

Equipment: Dumbbells, pull-up bar/rack, jump rope

To be honest, this one gets a bit tedious. At 20 minutes, it kinda just…goes on…and on…and on…

That being said, there probably isn’t a better WOD for getting a lot of unbroken sets of dumbbell thruster practice.

(because that is exactly what you want in your dumbbell CrossFit workouts, right?)

The added bonus? If you’re bad at double-unders (like me!) each set of thrusters gets exponentially harder.

Find me a better way to spend 20 minutes!

Equipment: Concept2 rower, dumbbells

Yeah, you read that right…

200-meter Farmer’s Carries!

Holy grip, Batman! Holy forearms, Batman!

I think Catch Fire has been responsible for more supinated-gripped rowing sequences than any other workout or idiotic fitness fad. To be fair, how else are you expected to hold the handle when your forearms are pretty much erased?

Those 100-feet walking lunges? Somebody enjoys teasing us!

Equipment: Barbell, bumper plates, dumbbell

For once today, we are not talking about dumbbell thrusters!

Instead…sets of unbroken barbell thrusters (and devil’s presses).

At only 10 minutes and 95-pounds on the bar, these shouldn’t be too much of a challenge for experienced CrossFitters. Unfortunately (fortunately?) we don’t have “elite” times for any of the workouts with devil’s presses. Fortify yourself before each set of thrusters at your own fitness detriment!

Dumbbell CrossFit Workouts – The Verdict

Some of these dumbbell CrossFit workouts are pretty manageable while others are…ambitious. No matter how hard they get, remember that switching in a dumbbell every now and then has benefits.

The dumbbell can be used to create different stimuli for familiar movements. This is especially apparent when doing single-arm dumbbell movements as opposed to the barbell movements (which always require both arms). Personally, I am much more adept at dumbbell snatches than I am at barbell snatches. Do enough dumbbell CrossFit workouts and you’re certain to find some “I’m better with dumbbells” movements.

If nothing else, we’re seeing more and more dumbbell movements in the CrossFit Open and other CrossFit competitions so better to start practicing now!

Need the perfect dumbbell to help you tackle literally any dumbbell movement in one of the dumbbell CrossFit workouts. Andrew Hiller and the Rogue Adjustable Dumbbell are on it!

You can make these dumbbells weigh anything you want. Need to scale one of the dumbbell WODs, just switch out a change plate.

(No excuse not to do one of the top dumbbell CrossFit workouts at this point!)

After all that, if you’re just not feeling a dumbbell workout, I can forgive you…as long as you do one of the top Assault Bike workouts instead!

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Travel Workouts (WODs)

Choose a Travel WOD (workout of the day) below. The ultimate list of Travel workouts on the web today.

3 rounds for time: 10 dips 20 air squats 30 push-ups 40 pull-ups

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Travel WODs

• Bodyweight WODs
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10 Rounds For Time: 10 Pushups 10 Sit ups 10 Air squats

20 Rounds for time: 5 Pushups 5 Squats 5 Sit-ups

For Time: 21-15-9 Air squats Pushups

10 Rounds for Time: 10 Walking lunges 10 Push ups

For Time: 100 Burpees

For Time: 800m run(.5 miles on treadmill) 10 Split squats, each leg (using a chair or bench) 20 V-ups 30 Jumping jacks 20 V-ups 10 Split squats 800m run(.5 miles on treadmill)

For Time: Run 800m (.5 miles on treadmill) 100  Air squats Run 800m (.5 miles on treadmill)

For Time: 100 Push-ups 100 Sit-ups 100 Air squats

15 Minute AMRAP: 15 Push ups 15 Box jumps (find something knee height or higher to jump on)

17 Minute AMRAP (For Reps): 7 minute AMRAP Air squats 1 min rest 5 minute AMRAP Sit ups 1 min rest 3 Minute AMRAP Burpees

30 Minute EMOM: Every minute, on the minute, for 30 minutes 8 Push-ups 12 Air squats

Infinity EMOM ( from Coach Daniel) Odd minutes: __ burpees Even minutes: rest

Fx: 15 P/O: 20

“4 Horsemen” ( from Coach Daniel ) 100 Jumping Air Squats 100 Pushups 100 Situps 100 Burpees

For Time: 21 – 15 – 9 Dumbbell thrusters (use two dumbbells, one each arm) go heavy! Dumbbell snatches

For Time: 100 Dumbbell thrusters (35/25 lb) 5 Burpees at the top of each minute

For Time: Jason Khalipa’s Travel WODs (08″ Games Special –  http://norcal.vm-host.net/hotel-wods ): 21-15-9 Thruster w/45# dumbbells 5 Burpees

For Time: Darren from CrossFit Mayhem Special: 5 rounds: Run 400 meters (.25 mile) 20 Hang squat cleans @ 35# dumbbells 15 burpees

For Time: 100 thrusters for time with 45# dumbbells Notes: Full squat, finish fully locked out overhead.

12 Min AMRAP 7 Dumbbell cleans 7 Dumbbell thrusters 7 Burpee

20 Min AMRAP 10 DB push press 50/30 10 KBS 50/30 (use one Dumbbell) 10 Box jumps (or jump over a bench)

For Time: 18- 15- 12- 9- 6- 3 DB Power clean 50/30 Box jumps (or jump over a bench)

For Time 500 doubles

Annie 50-40-30-20-10 Double unders Situps

20 Min EMOM Every minute, on the minute, for 20 minutes: 30 Seconds of max Double-Unders

20 min AMRAP 10 Push ups 15 Air squats 20 Double unders

3 Rounds for time Run 400 meters (.25 mile) 50 Double unders

For Time: 100 Double unders 

10 minute AMRAP 20 Unbroken double unders

5 Rounds for time 20 Pull ups 20 Double unders

For time: Run 1 mile (treadmill)

200 double unders

Flight Simulator Complete for time:

5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 unbroken double unders 45 unbroken double unders 40 unbroken double unders 35 unbroken double unders 30 unbroken double unders 25 unbroken double unders 20 unbroken double unders 15 unbroken double unders 10 unbroken double unders 5 unbroken double unders

You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.

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• 5 CrossFit Workouts You Can Do With Only Dumbbells

Give the barbells a rest and switch up your WODs with these all-purpose dumbbell workouts from top CrossFit athletes.

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In popular fitness philosophy, CrossFit workouts are typically associated with barbells and rowing machines . Dumbbells, on the other hand, get paired up with, say, vintage Arnold Schwarzenegger .

But Sam Orme, owner of CrossFit Virtuosity in Brooklyn, loves dumbbells—and she especially loves programming dumbbells into the WODs at her gym.

“They’re a great tool to know how to use, especially since they’re probably the most widely available weighted equipment around—hotel gym standard issue,” she says.

We wholeheartedly agree with Orme, which is why we’ve assembled five great CrossFit dumbbell workouts.

Note: As always with CrossFit WODs, the weights listed here are considered “Rx,” or the recommended weight for an elite CrossFit athlete. If you’re just starting out, consider using a lighter weight until you feel comfortable scaling up to something heavier. Remember, those reps add up.

Dumbbells Only Pump for Upper-Body Muscle

All you have are dumbbells? No problem. You can get a full upper body workout with this routine.

Syda Productions / Shutterstock

“Death by Lung Failure”

Every 4 minutes, for as long as possible, do:

• 100m Sprint
• 20 Dumbbell Snatches, alternating arms, using a 50-pound dumbbell (30 pounds for women)

“Try this gem to test your mental as well as physical endurance,” Orme says about this WOD. “You should have about a minute of rest the first round—if you have less than 30 seconds, increase the interval to 5 minutes.” Beware: Those 100-meter sprints are going to feel twice as long by the second round.

Click and Photo / Shutterstock

“The Snatch-squat Pyramid”

• 50 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
• 50 Air Squats
• 40 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
• 40 Air Squats
• 30 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
• 30 Air Squats
• 20 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
• 20 Air Squats
• 10 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
• 10 Air Squats

Noah Ohlsen , a four-time CrossFit Games athlete, recommends this descending pyramid. Try not to rest between the snatches and the air squats. And don’t worry if you’ve never done an alternating-arm dumbbell snatch—we’ve got you covered with this how-to .

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“Fast, Fast, Slow”

5 sets of 7 Tempo Push Presses Each phase of the lift (ascending/concentric and descending/eccentric) must take no less than three seconds.

Kara Webb , a Fittest Woman on Earth runner-up and a six-time CrossFit Games competitor, recommends that you “find a nice middle weight that can be used to achieve as much as possible.” And as you slowly lower the weight from overhead, think about the nice eccentric pump you’re getting.

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“Hands Above Your Head”

As many reps as possible in 7 minutes:

• 15 Dumbbell Thrusters , using 50-pound dumbbells (30 pounds for women)
• 12 Toes-to-Bar

This workout is no excuse for bad form, says Denise Thomas , a trainer at Reebok CrossFit One and a member of the CrossFit HQ Seminar Staff. “During the squat portion, the dumbbell should remain on your shoulders until you’ve fully extended your legs. Once your legs have extended, your arms can fully extend, but be sure to brace your midsection.”

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“A Day at the Beach”

As many reps as possible in 6 minutes:

• 20 Dumbbell Snatches, alternating arms, using 40-pound dumbbells (30 pounds for women)

Tia-Clair Toomey , former Fittest Woman on Earth, recommends this sprint of a workout. Since you’re only working for six minutes, try your best not to stop. And if the snatch weight is too heavy, find a lighter dumbbell.

“We want to be moving efficiently and enjoy our fitness journey so we can have fun with our friends and family rather then not being able to move due to limited movement,” Toomey says.

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10 CrossFit Workouts You Can Do at Home With One Dumbbell

These WODs can be performed with minimal equipment.

But YouTuber and CrossFit enthusiast Absolute Beast has come up with an efficient set of CrossFit workouts you can do at home that only require a dumbbell (he demos most of them using a pair). He looked at some of the most popular benchmark CrossFit workouts and a few of his favorites from CrossFit pros, then made some adjustments before sharing out the rep schemes for other CrossFitters missing their boxes while stuck at home. As one viewer commented, "Love them all, hate them all."

If you want to give these CrossFit dumbbell workouts a try, just keep in mind that they ask for a lot of volume in a small amount of time. So if you are going to give them a go, just remember that you should approach each workout at your own pace. Looking for even more? Try these 12 at-home CrossFit workouts next .

The other major key to these dumbbell workouts: Don't be afraid to modify the moves, especially when it comes to overhead exercises. If a workout places you in a position you're not comfortable in, skip it; longevity beats training for the sake of training every time.

Workout 1A/1B - Grace/Isabel 30 Clean and Jerks 30 Snatches

Workout 2 - Dumbbell DT 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

"How long can you hold on for? This is about a 10-minute workout, so set the time cap and stay committed to those 2 minute rounds," he says. "If you only have one dumbbell, do all 5 rounds on one side, rest 2 minutes, then complete on the opposite side."

Workout 3 - Elizabeth

21-15-9 (rep scheme) DB Squat Cleans Ring/Box Dips

"Let's get those triceps pumping," he says. If you don't have rings or another station for dips, crush your tris with close-grip pushups instead. And even if you do have a spot to do dips, consider close-grip pushups anyway; they'll still hit your triceps but they'll spare your shoulders any pain and soreness.

Workout 4 - Nancy 5 Rounds (For Time) 400m of Cardio OR 75 Double-Unders 15 Overhead Squats

"For the cardio, running, rowing, biking, skiing... if you have none of those, I suggest 75 double-unders as an alternative," he says. "Then 15 overhead squats with a single dumbbell."

Can't nail the double-unders or missing a jump rope? Try jumping in place for the same amount of reps.

Workout 5 - Jacob Heppner's DB Burpee Deadlift Workout 21-15-9 (For Time) Dumbbell Burpee Deadlifts 50-meter Handstand Walk after each set OR Bear Crawl

"If you only have one dumbbell, just go the same rep range and aim to go faster," he says. Unless you're a seasoned CrossFitter (and if you're inside, even then) leave the handstand walks alone . Go for the bear crawls.

Workout 6 - Pump Sesh 21-15-9 (For Time) Dumbbell Strict Press Bent Over Rows

"If you've got just one dumbbell, I suggest 21-15-9 on each side," he says. "Get that big pump going."

Workout 7 - Diane 21-15-9 (For Time) Dumbbell Deadlifts Strict Handstand Pushups

"Do strict handstand pushups ... alternatively, pike pushups are way more manly than kipping," he says. Like the handstand walk, you probably shouldn't try to go upside down for your first time to attempt this WOD. Try the pike pushups instead.

Workout 8 - Kalsu 100 DB Thrusters (For Time) Every Minute on the Minute (EMOM) - 5 Burpees

This is potentially one of the toughest workouts on the list. Given the EMOM structure, you'll do 5 burpees at the start of every new minute until you're finished. "The workout itself starts with 5 burpees, then your thrusters, then at the first minute, back into burpees again," he says.

If your shoulders are too taxed under the dumbbell before finishing, ditch the dumbbell and wrap up your reps using only your bodyweight.

Workout 9 - Patrick Vellner's Devil's Press Workout 100 Devil's Press reps

"This workout will be sh*t with any weight," he says. "This workout is all about grit." It's also a workout you should approach with caution if you have shoulder issues. The Devil's Press inherently involves a kettlebell-swing-type action overhead, and that can be unfriendly if you can't really go overhead.

Workout 10 - Jason Khalipa's Push/Pull 4 Rounds, 1 Minute each Max Thrusters Max Bent Over Row Max Burpees Max Hang Snatch 1 Minute Rest Between Sets

"My heart rate remained low. My arms, however, turned into spaghetti. They were completely destroyed," he says. (He notes this is also a 20 minute workout.)

If you give this a try, don't make piling on reps as quickly as possible your only focus. Instead, focus on quality reps—if you feel your form slipping, slow down and focus up.

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20 crossfit dumbbell workouts for time to build strength and transform your body.

Dumbbell Workouts for Time are a great way to build strength, muscle and power.

Unilateral Training: Dumbbells are among the most potent and versatile pieces of equipment you can train with. When you use dumbbells instead of a barbell, you’re working on unilateral movement rather than bilateral movement. That is, your hands/arms have to move independently and freely from one another, eliciting a powerful neurological response that’ll get you stronger and fitter.

The barbell is good at hiding your weaknesses, too. But the dumbbells? They show no mercy. They highlight where your deficiencies are in strength, stability, and mobility.

Physiological Benefits: Dumbbells are also great at diagnosing and treating imbalances. For instance, you may find that on the eighth repetition of a Strict Dumbbell Shoulder Press, your right arm is fine, but your left arm won’t budge. That shows you that you’ve got a strength imbalance – your right side is stronger than your left. The good news is that the more you train with dumbbells, the more balance you’ll bring to your body. The more balanced you are as an athlete, the less likely you are to get injured over time.

Dumbbell Workouts for Time

1. tumilson.

8 Rounds For Time 200 meter Run 11 Dumbbell Burpee Deadlifts (2×60/40 lb)

12 Rounds For Time 10 Dumbbell Hang Squat Cleans (2×45/35 lb) 6 Handstand Push-Ups on Dumbbells

3 Rounds For Time 800 meter Run 30 Dumbbell Squat Cleans (2×50/35 lb) 30 Burpees

4. PAINSTORM XV

7 Rounds for Time 10 Man Makers 20 Dumbbell Deadlifts 30 Single-Arm Dumbbell Snatches (15 per side) 40 Single-Arm Overhead Lunges (20 per side) 50 Dumbbell Swings Use one pair of dumbbells throughout (pick your own weight) With a running clock, as fast as possible perform 7 rounds of the prescribed work in the order written. This workout was originally intended to be a “choose your own weight” adventure. If you’re looking for an Rx weight consider 35/25 lb.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the last round of Dumbbell Swings is completed.

Tips and Strategy

Settle in for a long workout (intermediate athletes should finish in 50-90 minutes) by picking a pace that you can maintain for that amount of time. In other words, don’t do the first 10 Man Makers unbroken. Do one, rest a second, do another, etc. For the rest of the movements, break up the reps into very manageable sets. Go slower than you think you need to for round one. See if you can hold that pace for the next 6 rounds.

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15-10-5 Reps for Time Dumbbell Thrusters (2×10 lb) Air Squats Burpees

Image Sources

• Dumbbell-workouts: Photo courtesy of CrossFit Inc / Getty
• Dumbbells: Photos courtesy of CrossFit Inc

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A fitness movement built around traveling.

Dec 8 5 CrossFit Jump Rope Travel Workouts

The jump rope is a fit traveler’s best friend. here are five workouts you can do while you travel..

The travel life makes it tough for you to find the time or place for a good workout. It’s tough, but not impossible.

You don't need as much time as you think and you don't need the place you think you do. Workouts do not need to last an hour and they don't have to be in a gym.

Consider this.

Jumping rope comes with a ton of benefits for travelers looking to stay fit and healthy while they're on the road. From the low cost to the small size, a jump rope can and should be in every traveler's bag.

The Benefits of Jumping Rope

Better heart and lung capacity

Improved conditioning

Burns calories at a high rate

Good for cardiovascular health

Jumping rope will increase your heart and lung capacity by getting your heart rate and breathing up. The constant movement is good for your cardiovascular system and will improve your conditioning. It's a low impact movement compared to something like distance running. This means that you will burn fat and still preserve muscle.

Jumping rope will improve your speed, agility, conditioning, and coordination. You may think this matters little because you no longer play sports but don’t forget that we are all athletes. Functional fitness is about helping you get better at everyday life and everyone can benefit from being faster, stronger and fitter.

Jumping rope burns calories at a faster rate than most traditional cardio exercises. A solid hour of jumping rope can actually burn as many as 1300 calories.

Nearly every major muscle group in your body is involved when you're jumping rope. Your lower body, and calves in particular, will get the greatest workout and this will lead to some incredible muscle growth in your legs. 

6 Cable Machine Workouts for the Hotel Gym

How to Jump Rope

Learning the basics of jumping rope is not difficult and you should focus on getting your rhythm and timing down first. Just like learning any new skill, getting good at jumping rope requires that you put in the practice. Try to spend at least ten minutes a day developing your rhythm and timing. You should begin to feel comfortable with your form within a few days.

Remember these guidelines when getting started:

Jump on the balls of your feet (no heels).

Use your wrists to move the rope.

Keep your hands slightly above your waistline.

Find your rhythm.

Keep your feet close together.

Keep your knees slightly bent.

Meet the Double-Under

1000 Double-Unders For Time.

A double under is where the rope makes two passes under your feet in a single jump.

Time: Seven minutes.

Do double-unders for max reps, meaning as many as you can in seven minutes with minimal rest between sets.

Do jump rope single-unders for max reps, meaning do as many as you can in seven minutes with minimal rest between sets.

A single-under is where the rope makes one pass under your feet in a single jump.

Time: Ten Minutes.

Every minute, on the minute (EMOM), complete thirty double-unders or sixty sixty single-unders.

EMOM stands for “every minute, on the minute.” This means you are to perform a specific task, in this case jumping rope, every time the clock hits :00. Rest during the time leftover before the next minute begins.

This one includes a few bodyweight movements (we’re not trying to lose any muscle here).

As many rounds as possible (AMRAP) in 15 minutes.

30 Double-unders or 60 single-unders.

15 Push-ups

15 Air Squats

The Bottom Line

Jumping rope is incredibly effective for burning a ton of calories quickly and is perfect for travelers. Remember to spend time practicing and invest in a good jump rope. 

Want to learn more about staying fit while traveling? Get Fit For Travel!

Cover photo by CrossFit.

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CrossFit Home Dumbbell Workouts – Minimal Equipment WODs

Dumbbells are a fundamental part of CrossFit training. You’ll see them pop up in daily classes ( WODs ), team events, and competitions. Dumbbells are effective, easy to get started with and offer the potential for truly challenging workouts . We love them. And they are perfect for home workouts .

If you can’t make it to the Crossfit box, consider investing in a set of dumbbells. They’re a great supplement to any CrossFit home workout. Dumbbells are small, compact, and reasonably priced. You won’t have to worry about breaking the bank or turning your living room into Mat Fraser ’s basement.

Although they appear pretty simple, dumbbells are a versatile piece of kit. They provide strength gains in a way a barbell can’t. Unlike a barbell, we can use dumbbells for unilateral exercises , i.e. using one limb. Single limb training helps build stability around the joint and develops our coordination. This technique is also used to counter muscular imbalances . 

Dumbbells can also be added to your regular workouts. Throw them into a MetCon to improve your muscular endurance. Or add dumbbell exercises to your accessory training to improve your strength and stability. They can be used in compound lifts such as cleans and thrusters , or isolation exercises. Basically, dumbbells are multipurpose tools that are, well, just awesome.

Table of Contents

Now, at the risk of stating the obvious, you’re going to need at least one dumbbell to get started. There are three main things to consider when buying dumbbells:

• Weight – Get the right weight for your ability and body size
• Design – High quality and comfort means better and safer workouts
• Price – It doesn't have to cost the earth, but you get what you pay for

For CrossFit fans, the standard dumbbell competition weight is 22.5kg (50lbs) for the guys and 15kg (35lbs) for the girls. If you’re an Rx athlete doing MetCon-focused home training, I would suggest investing in 22.5/15 kgs. For isolation exercises, you’ll want a range of weights.

But buying a bunch of different weight ‘bells isn’t in most people’s budget plans. And it’s certainly not space-friendly. While adjustable weight dumbbells are popular, they’re not always the most practical for workouts and are not really compatible with CrossFit or HIIT-style workouts. The best thing we've found is Rogue's Loadable Dumbbell .

In general, adjustable products are bulky and difficult to handle when performing movements like alternating dumbbell snatches. Hex style dumbbells are better because the flat edges stop them from rolling around. The last thing you want when working out at home is the furniture getting damaged or weights rolling down stairs, or worse.

There’s no need to spend a fortune on your equipment but try to choose a reputable manufacturer. The last thing you want is bits of equipment coming apart in your hands.

We like Rogue dumbbell products .

Now you’ve got your equipment, let’s take a look at some tough CrossFit dumbbell workouts you can do at home. 

Open Workout 18.2: Dumbbell Style 

1-2-3-4-5-6-7-8-9-10 Reps For Time:

• Dumbbell Squat (2 x 50/35lbs)
• Dumbbell Facing Burpees

A take on the second 2018 open workout. Instead of performing bar-facing burpees, you’ll be doing dumbbell facing burpees. 

This workout is all about speed, you’ll want to go fast without blowing up at the start. Remember, it’s an ascending ladder of repetitions – it’s going to get harder. You’re going to be performing more reps while under fatigue, so you need to work smart.

I recommend working through rounds 1-7 at around 70% maximum effort. Rounds 8-9 are going to be the worst, you’ll be physically and mentally fatigued. Try to pick up the pace to 75% maximum effort. Round 10 is your final stretch, go as hard as you can and keep holding on. 

This is a tough workout and if you go out too hard at the start, expect to feel gassed pretty quickly.

If you can, perform the dumbbell squats unbroken. Each time you break you’ll have to pick up the dumbbells again, which means wasting valuable seconds. If you do need to rest, pause at the top of the squat. Squats are performed with the dumbbells held in the front rack position .  For the burpees , stay low. You don’t need to reach full extension with each jump – save your hip flexors for the squats. Make sure you are jumping over the dumbbell , not around it. 

Full Body Hypertrophy 

30 Minute EMOM (5 Rounds):

• Minute 1: Shoulder Press
• Minute 2: Split Squat
• Minute 3: Push Ups
• Minute 4: Cyclist Squat
• Minute 5: Bent Over Rows
• Minute 6: Rest 

Our full-body hypertrophy workout focuses on building muscle and getting that pump. Inspired by the bodybuilding industry, this workout combines muscle-building principles with a CrossFit style EMOM .

Set the CrossFit timer for 30 minutes. Every minute on the minute, complete as many reps as you can for the designated exercise. Stop at the 50-second mark to give yourself enough time to set up for the next movement. 

You’ll only need one light-moderate dumbbell for this workout . During the shoulder press, split squats, and bent over rows, spend 25 seconds on each side. If you want a bit of a challenge, use two dumbbells for each movement.

5 Rounds For Time:

• 15 Dumbbell Thrusters (2 x 45/35lbs)
• 15 Pull Ups

“Frelen” is a benchmark WOD inspired by two of the CrossFit “girls”, Fran and Helen. Unlike Fran, this is not a sprint workout. Pacing is important and you’ll need to play to your strengths. The run should be used as a rest, or a chance to make up some ground – depending on your running ability. Break the thrusters and pull-ups as required, ideally, you’ll want to hit similar sets each round. 

“Frelen” includes movements that don’t suit everyone’s home training environment. If you can’t run, perform single-unders for four minutes, or butt kicks if you don’t have a rope. Pull-ups can be substituted with dumbbell bent-over rows. 

Leg Builder 

20 Minute AMRAP:

• 10 Overhead Squats 
• 25 Air Squats 
• 50 Double Unders

The leg builder is a long conditioning piece designed to increase muscular endurance. Set your timer for 20 minutes, and start chipping through the workout. Your aim is to complete as many rounds as possible within 20 minutes. Work through this workout slowly and consistently, there’s no need to take any long breaks. 

Overhead squats are a challenging movement that requires good mobility . If you can’t perform an overhead squat yet, do goblet squats. Double unders are a complex skill that requires a lot of practice. If you spend more time tripping than you do skipping, perform 100 single unders instead. 

Dumbbell “DT”

• 12 Dumbbell Deadlifts (2 x 50/35lbs)
• 9 Dumbbell Hang Power Cleans (2 x 50/35lbs)
• 6 Dumbbell Shoulder to Overhead (2 x 50/35lbs)

Dumbbell “DT” is a variant of the hero WOD “DT”. It’s a deceptively difficult workout and will burn your lungs as well as your muscles. The goal is to complete the workout as fast as you can. A good score is around 8-9 minutes. 

Working smartly will help you perform well in this workout. Here are some tips to help you with each movement:

• Maintain good form to save your back from blowing up. 
• Don’t drop the dumbbells on the 12th rep. You’ll need to perform another deadlift to pick up the dumbbells for the cleans. Save yourself the effort and drop on the 11th rep if needed. 
• Remember, the dumbbell power cleans are from the hang position, not the floor. 
• Focus on getting your elbows under the dumbbells as quickly as possible. 
• Don’t drop the dumbbells on the 9th rep.
• Perform push presses or push jerks. Strict shoulder to overheads will burn out your shoulders fast. 

Dumbbells are a versatile piece of equipment and are great for home CrossFit dumbbell workouts . Whatever your fitness goal, dumbbells have a place in your training. If you'd like a break from dumbbells, check out our guide to the best CrossFit-style home bodyweight workouts .

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