This CrossFit workout, originally featuring pull-ups, chest-to-bar pull-ups, and bar muscle-ups, is one of my favorite high-intensity routines using just dumbbells. It targets multiple muscle groups, combining strength, balance, and a bit of cardio to elevate your heart rate.
This 6-movement workout focuses on maintaining a steady pace and proper form. Your goal is to complete as many rounds as possible in 16 minutes. Ready, set, go!
*May be done without weights. Remember to stay tight and control your movement, as if your dumbbells weigh fifty pounds each.
40 Alternating Dumbbell Snatches (20 per arm)
- How to Perform:
- Start Position: Stand with your feet shoulder-width apart, holding a dumbbell in one hand on the floor between your feet.
- Lift: In one motion, hinge at your hips and squat down to grab the dumbbell. Explode upward, extending your hips and legs, while pulling the dumbbell up towards your shoulder.
- Overhead: As the dumbbell reaches your shoulder, quickly punch it overhead while switching to your other hand.
- Lower: Bring the dumbbell back down to the starting position and repeat on the opposite side.
40 Single-Arm Dumbbell Rows (20 per arm)
- How to Perform:
- Start Position: Stand next to a bench, placing one knee and hand on the bench for support, while the opposite foot remains on the floor.
- Grip the Dumbbell: With the free hand, grab a dumbbell, allowing it to hang straight down from your shoulder.
- Row: Keep your back flat and pull the dumbbell towards your hip, squeezing your shoulder blade at the top of the movement.
- Lower: Slowly lower the dumbbell back to the starting position and repeat for the desired reps.
30 Dumbbell Burpees
- How to Perform:
- Start Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Squat: Bend at the knees and lower your body into a squat, placing the dumbbells on the floor in front of you.
- Plank: Jump or step back into a plank position, keeping your body in a straight line.
- Push-Up (Optional): Perform a push-up (optional) for added strength.
- Jump Forward: Jump or step your feet back towards your hands.
- Stand and Press: Stand up explosively, pressing the dumbbells overhead as you rise.

30 Dumbbell Renegade Rows (15 per arm)
- How to Perform:
- Start Position: Begin in a high plank position with a dumbbell in each hand, shoulders over wrists, and feet shoulder-width apart.
- Brace Your Core: Engage your core to maintain stability and keep your body in a straight line from head to heels.
- Row the Dumbbell: Shift your weight to one hand and pull the opposite dumbbell towards your hip, keeping your elbow close to your body.
- Lower the Dumbbell: Slowly lower the dumbbell back to the floor, returning to the plank position.
20 Devil’s Press
- How to Perform:
- Start Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Squat Down: Lower into a squat and place the dumbbells on the floor in front of you.
- Plank Position: Jump or step back into a plank position, keeping your body in a straight line.
- Push-Up: Perform a push-up (optional) for added intensity.
- Jump Forward: Jump or step your feet back towards the dumbbells.
- Snatch: As you stand, explosively lift the dumbbells overhead in one fluid motion, using your legs for momentum.
- Lower the Dumbbells: Bring the dumbbells back down to the starting position and repeat for the desired reps.
20 Dumbbell Thrusters
- How to Perform:
- Start Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, elbows pointed forward.
- Squat Down: Lower into a squat, keeping your chest up and back straight, until your thighs are at least parallel to the ground.
- Stand Up: Push through your heels to rise back up to a standing position.
- Press Overhead: As you stand, press the dumbbells overhead in one fluid motion, extending your arms fully.
- Lower the Dumbbells: Bring the dumbbells back down to shoulder height and repeat for the desired reps.
Consult a healthcare professional before starting any new physical activity, especially if you have health concerns or injuries. Listen to your body and stop if you feel pain or discomfort. This routine is for informational purposes only and does not replace professional advice.