Dumbbell Workouts

Climb the Minutes

Double-under · Dumbbell Front Squat · Alternating Dumbbell Snatch · Burpee · Dumbbell Thruster

FOR TIME@karlag

Hard Dumbbell Back Pump

1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly

❤ 1🔖 1🔁 0💬 0

FOR TIME

@repmix_bodyweight

One Bell Flow

Dumbbell Thruster · Push-up · Single-arm Dumbbell Row · Reverse Lunge · Plank Shoulder Tap

Sandbag Ladder Grind

Sandbag Clean · Dumbbell Front Squat · Sandbag Bear Hug Carry · Dumbbell Push Press · Sandbag Over Shoulder

Rising Minutes

Jump Rope · Toes-to-Bar · Dumbbell Push Press · Wall Ball Shot · Burpee Over Line

Garage Grind

Kettlebell Goblet Squat · Dumbbell Hang Power Clean · Push-up · Dumbbell Reverse Lunge · Kettlebell Swing

Three Move Drive

Goblet Squat · Push-up · Single-Arm Dumbbell Row

5-Station Engine

Row · Dumbbell Thruster · Burpee · Kettlebell Swing · Mountain Climber

Clock Out

Burpee · Goblet Squat · Alternating Dumbbell Snatch · Farmer Carry

Spicy Triplet Sprint

Pull-up · Dumbbell Snatch · Box Jump Over

Monday Mini Chipper

Dumbbell Goblet Squat · Push-up · Alternating Reverse Lunge · Dumbbell Bent-Over Row · Sit-up

Sunday Spark

Jump Rope · Dumbbell Thruster · Box Jump · Mountain Climber · Dumbbell Bent-Over Row

Dumbbell Grind

Dumbbell Goblet Squat · Dumbbell Clean and Press · Alternating Dumbbell Reverse Lunge · Renegade Row

Floor & Press

Dumbbell Thruster · Renegade Row

KB-DB Grind

Kettlebell Swing · Dumbbell Thruster · Push-up · Alternating Reverse Lunge

Sandbag Shift

Dumbbell Thruster · Sandbag Clean · Renegade Row · Sandbag Front Squat · Dumbbell Push Press

DB Grind

Dumbbell Front Squat · Dumbbell Push Press · Renegade Row · Dumbbell Reverse Lunge

Sandbag Switchback

Dumbbell Hang Clean · Sandbag Front Squat · Dumbbell Push Press · Sandbag Bent-Over Row · Dumbbell Reverse Lunge

Sunday Split

Deadlift · Pull-up · Box Jump · Dumbbell Push Press · Toes-to-Bar

KB DB Grind

Kettlebell Goblet Squat · Dumbbell Push Press · Push-up · Russian Twist

steady chipper

Run · Dumbbell Deadlift · Sit-up · Reverse Lunge · Dumbbell Push Press

Floor Flow AMRAP

Dumbbell Goblet Squat · Alternating Dumbbell Bent-Over Row · Dumbbell Push Press · Alternating Reverse Lunge · Dumbbell Sit-Up to Stand

Tuesday Lineup

Jumping Jack · Goblet Squat · Push-up · Step-up · Single-arm Dumbbell Row

Friday Chipper

Jumping Jack · Goblet Squat · Push-up · Alternating Dumbbell Reverse Lunge · Sit-up

Simple Sweat Circuit

Dumbbell Thruster · Renegade Row · Alternating Dumbbell Reverse Lunge · Push-Up · Dumbbell Romanian Deadlift

Sunday Sprint 15

Dumbbell Thruster · Push-up · Alternating Reverse Lunge

garage grind

Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Burpee

Push/Pull Heavy Supersets

Barbell Bench Press · Weighted Pull-Up · Dumbbell Incline Bench Press · Chest-Supported Row · Seated Dumbbell Shoulder Press

ladder up emom

Row · Dumbbell Deadlift · Box Jump · Dumbbell Push Press · Wall Ball

Steady Engine Couplet

Dumbbell Thruster · Box Jump Over

Clock Out

Dumbbell Deadlift · Sandbag Bear Hug Carry · Dumbbell Push Press · Sandbag Front Squat · Dumbbell Alternating Snatch

Friday Flow

Dumbbell Thruster · Renegade Row · Dumbbell Romanian Deadlift · Alternating Reverse Lunge · Dumbbell Push Press

home full-body grind

Dumbbell Thruster · Renegade Row · Dumbbell Romanian Deadlift · Reverse Lunge · Alternating Dumbbell Snatch

Press + Legs EMOM

Dumbbell Push Press · Dumbbell Goblet Squat · Dumbbell Strict Press · Dumbbell Reverse Lunge

Push/Pull Pressure

Barbell Bench Press · Chest-Supported Dumbbell Row · Incline Dumbbell Press · Weighted Pull-Up · Seated Dumbbell Overhead Press

Midweek Chipper

Double Under · Dumbbell Deadlift · Alternating Dumbbell Hang Clean · Bodyweight Walking Lunge · Dumbbell Push Press

DB Chase

Dumbbell Thruster · Dumbbell Renegade Row

Sandbag Stack

Sandbag Clean · Dumbbell Front Squat · Sandbag Bear-Hug Carry · Dumbbell Hang Power Clean · Dumbbell Shoulder-to-Overhead

HIIT@repmix_emom

four-station surge

Row · Dumbbell Hang Power Clean · Pull-up · Barbell Push Press

Press & Drive

Dumbbell Push Press · Goblet Squat

five-station surge

Kettlebell Swing · Box Jump Over · Dumbbell Thruster · Rowing Machine · Alternating Dumbbell Snatch

EMOM

@repmix_emom

Tuesday Density

Dumbbell Push Press · Pull-up

garage grit trio

Kettlebell Swing · Dumbbell Push Press · Burpee

Press & Legs EMOM

Dumbbell Push Press · Dumbbell Strict Press · Goblet Squat · Reverse Lunge

Sunday Sprint

Dumbbell Thruster · Push-up · Alternating Reverse Lunge

Garage Grind 20

Kettlebell Swing · Dumbbell Front Squat · Push-up · Dumbbell Snatch · Burpee

Clock Out Chipper

Goblet Squat · Push-up · Alternating Reverse Lunge · One-Arm Dumbbell Row · Farmer Carry

Garage Grind

Kettlebell Swing · Dumbbell Push Press · Burpee

tripwire

Dumbbell Snatch · Pull-up · Burpee Over Dumbbell

dumbbell density 30

Dumbbell Thruster · Single-Arm Dumbbell Romanian Deadlift · Renegade Row · Reverse Lunge · Dumbbell Push Press

Loaded Couplet

Dumbbell Deadlift · Dumbbell Hang Power Clean and Jerk

AMRAP@repmix_partner

Buddy engine switch

Row · Pull-up · Dumbbell Front Squat · Burpee Over Dumbbell

Monday Minute Maker

Dumbbell Goblet Squat · Push-up · Alternating Reverse Lunge

Push Day

Bench Press · Overhead Press · Dumbbell Incline Press · Chest-Supported Rear Delt Raise · Close-Grip Push-Up

Garage Grind

Kettlebell Goblet Squat · Dumbbell Push Press · Alternating Reverse Lunge · Push-up · Kettlebell Swing

Garage Grind

Dumbbell Thruster · Alternating Dumbbell Snatch · Sandbag Clean to Shoulder · Front Rack Reverse Lunge · Farmer Carry

Tuesday Reset

Run · Dumbbell Goblet Squat · Push-up · Alternating Reverse Lunge · Sit-up

Clock Out

Dumbbell Thruster · Dumbbell Walking Lunge · Dumbbell Deadlift · Dumbbell Snatch · Double Dumbbell Farmer Carry

DB Grind Couplet

Dumbbell Walking Lunge · Dumbbell Push Press

Monday Chipper

Dumbbell Deadlift · Push-up · Alternating Reverse Lunge · Sit-up · Farmer Carry

Garage Grind

Kettlebell Goblet Squat · Dumbbell Push Press · Burpee · Kettlebell Suitcase Carry

press & legs

Dumbbell Push Press · Dumbbell Front Squat

steady climb

Pull-up · Box Jump Over · Kettlebell Swing · Dumbbell Front Rack Lunge

FOR TIME

@repmix_bodyweight

Single Bell Sprint

Dumbbell Deadlift · Push-up · Dumbbell Front Squat · Alternating Reverse Lunge · Dumbbell Bent-Over Row

DB Full-Body Grind

Dumbbell Thruster · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Push Press · Dumbbell Romanian Deadlift

Sunday Drive

Alternating Dumbbell Snatch · Dumbbell Front Rack Walking Lunge

sandbag grind

Dumbbell Thruster · Sandbag Ground-to-Shoulder · Dumbbell Front Rack Reverse Lunge · Sandbag Bear-Hug Carry

AMRAP@repmix_partner

Partner Relay Grind

Row · Dumbbell Thruster · Box Jump Over

Wednesday Push/Pull Supersets

Barbell Bench Press · Chest-Supported Row · Incline Dumbbell Press · Pull-Up · Seated Dumbbell Shoulder Press

Garage Grind

Kettlebell Swings · Dumbbell Push Press · Burpee

DB Push Pull

Dumbbell Thruster · Renegade Row

Clock Out Grind

Kettlebell Swings · Dumbbell Front Squat · Push-Up · Alternating Reverse Lunge · Dumbbell Bent-Over Row

Descending Ladder

Pull-up · Dumbbell Thruster · Box Jump · Toes-to-Bar · Deadlift

HIIT@repmix_emom

four corners

Dumbbell Thruster · Box Jump Over · Mountain Climber · Alternating Reverse Lunge

Twin DB Grind

Dumbbell Front Squat · Dumbbell Bent-Over Row

garage triplet

Kettlebell Swing · Dumbbell Push Press · Burpee

Press & Legs EMOM

Dumbbell Push Press · Dumbbell Goblet Squat · Dumbbell Strict Press

db engine

Dumbbell Deadlift · Dumbbell Hang Power Clean · Dumbbell Front Squat · Dumbbell Push Press · Burpee Over Dumbbell

AMRAP@repmix_partner

Tag-Team Grind

Run · Dumbbell Thruster · Pull-up · Box Jump Over

Garage Grain

Dumbbell Thruster · Sandbag Ground to Shoulder · Dumbbell Bent-Over Row · Sandbag Front Squat · Dumbbell Alternating Snatch

EMOM@repmix_quick_hit

Friday Build

Goblet Squat · Dumbbell Push Press

Couplet Press

Dumbbell Thruster · Dumbbell Bent-Over Row

EMOM@repmix_quick_hit

steady two-step

Dumbbell Goblet Squat · Incline Push-up

Push Pull Pulse

Push-Up · Row · Dumbbell Push Press · Ring Row · Burpee

Grip Shift

Dumbbell Deadlift · Dumbbell Hang Power Clean · Dumbbell Front Squat · Alternating Dumbbell Snatch · Dumbbell Reverse Lunge

steady chipper

Run · Dumbbell Deadlift · Push-up · Dumbbell Front Rack Reverse Lunge · Sit-up

DB Couplet Grind

Dumbbell Thruster · Alternating Dumbbell Snatch

FOR TIME@repmix_partner

buddy brace relay

Assault Bike · Front Rack Dumbbell Walking Lunge · Pull-up · Wall Ball · Farmer Carry

rack and go

Dumbbell Front-Rack Walking Lunge · Dumbbell Push Press

barbell dash

Pull-up · Dumbbell Front Squat

Garage Grinder

Kettlebell Swing · Dumbbell Front Squat · Push-up · Single-arm Dumbbell Row

Sprint Ladder

Dumbbell Thruster · Pull-up

garage grinder

Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Push-up · Plank Shoulder Tap

steady grind couplet

Dumbbell Front Squat · Push-Up

Hotel Hustle

Dumbbell Snatch · Dumbbell Thruster · Walking Lunge · Burpee

DB Grind

Dumbbell Front Squat · Dumbbell Bent-Over Row

Sunday Five Station

Row · Dumbbell Thruster · Alternating Reverse Lunge · Medicine Ball Slam · Mountain Climber

HIIT@repmix_quick_hit

friday spark

Air Squat · Push-Up · Alternating Reverse Lunge · Mountain Climber · Dumbbell Thruster

steady pair

400 Meter Run · Dumbbell Hang Power Clean and Jerk

sunday steel sweep

Goblet Squat · Dumbbell Romanian Deadlift · Alternating Dumbbell Floor Press · Bent-Over Dumbbell Row · Reverse Lunge

Sunday Chipper

Double Under · Dumbbell Thruster · Box Jump · Pull-up · Goblet Squat

press & pulse emom

Alternating Dumbbell Push Press · Goblet Squat · Reverse Lunge

dumbbell engine

Dumbbell Burpee Deadlift · Dumbbell Thruster · Alternating Dumbbell Snatch · Reverse Lunge · Renegade Row

Double Down

Dumbbell Clean and Press · Bent-Over Dumbbell Row

Spicy Three

Run · Toes-to-Bar · Dumbbell Thruster

Cruise Pace Couplet

Dumbbell Hang Clean and Push Press · Box Jump Over

Compact Grind

Dumbbell Thruster · Alternating Dumbbell Snatch · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Push Press

dense db circuit

Dumbbell Thruster · Renegade Row · Alternating Dumbbell Snatch · Goblet Reverse Lunge

Thursday Grind

Dumbbell Thruster · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Romanian Deadlift · Alternating Dumbbell Snatch

Run & Press

Run · Dumbbell Thruster

sandbag ladder

Sandbag Deadlift · Dumbbell Front Squat · Sandbag Clean to Shoulder · Dumbbell Push Press · Sandbag Bear Hug Carry

garage grind chipper

Dumbbell Thruster · Sandbag Ground to Shoulder · Dumbbell Bent Over Row · Sandbag Front Squat · Alternating Dumbbell Snatch

Garage Grind

Kettlebell Swing · Dumbbell Thruster · Burpee · Single-Arm Dumbbell Row

climb the ladder

Run · Dumbbell Front Squat · Pull-up

Thursday Chipper

Run · Goblet Squat · Push-up · Dumbbell Bent-over Row · Reverse Lunge

Friday Finish

Run · Dumbbell Thruster · Push-up · Alternating Reverse Lunge · Burpee

DB grind couplet

Dumbbell Thruster · Dumbbell Bent-Over Row

EMOM

@andyflores

15-Min Full-Body EMOM

Pull-Up · Dumbbell Thruster · Kettlebell Swing

five-station burner

Row · Dumbbell Thruster · Kettlebell Swing · Burpee · Assault Bike

Sunday Circuit

Dumbbell Thruster · Alternating Dumbbell Renegade Row · Dumbbell Reverse Lunge · Dumbbell Push Press

steady engine pair

Dumbbell Thruster · Burpee Over Dumbbell

press & squat emom

Dumbbell Push Press · Goblet Squat

Push-Pull Pulse

Push-up · Ring Row · Alternating Dumbbell Floor Press · Bent-Over Dumbbell Row · Hand-Release Push-up

steady chipper 30

Box Step-Up · Dumbbell Push Press · Wall Ball · Burpee

garage haul

Sandbag Clean to Shoulder · Dumbbell Thruster · Sandbag Bear Hug Carry · Dumbbell Reverse Lunge · Sandbag Over-Shoulder

Press + Legs EMOM

Single-Arm Dumbbell Push Press · Dumbbell Goblet Squat

Friday Carry Chip

Dumbbell Goblet Squat · Push-up · Alternating Reverse Lunge · Dumbbell Bent-Over Row · Farmer Carry

garage grind chipper

Dumbbell Thruster · Sandbag Clean to Shoulder · Dumbbell Bent-Over Row · Sandbag Front Carry · Dumbbell Deadlift

garage grinder

Dumbbell Thruster · Sandbag Clean to Shoulder · Dumbbell Bent-Over Row · Sandbag Front Squat · Dumbbell Floor Press

Spark Triplet

Dumbbell Thruster · Burpee Over Dumbbell · Row

climbing gears

Box Jump Over · Pull-up · Dumbbell Thruster · Barbell Push Press

Double Take

Dumbbell Thruster · Dumbbell Alternating Snatch

Minute Shift

Row · Dumbbell Front Squat

FOR TIME@repmix_partner

switchyard pairs

Row · Dumbbell Front Rack Walking Lunge · Pull-up · Wall Ball · Farmer Carry

DB Couplet Burn

Dumbbell Alternating Snatch · Dumbbell Front Squat

EMOM

@andyflores

Advanced Power Tower EMOM

Kettlebell Goblet Squat · Hanging Knee Raise · Dumbbell Push Press · Pull-Up · Kettlebell Deadlift

Saturday Grind

Dumbbell Front Squat · Dumbbell Bent-Over Row · Alternating Dumbbell Reverse Lunge · Dumbbell Push Press · Renegade Row

Tuesday Tempo EMOM

Row · Dumbbell Push Press

DB Sprint Couplet

Dumbbell Thruster · Alternating Dumbbell Snatch

five-station surge

Row · Dumbbell Thruster · Alternating Reverse Lunge · Push-Up · Russian Kettlebell Swing

garage grind

Kettlebell Swing · Dumbbell Thruster · Push-up · Goblet Squat · Alternating Dumbbell Snatch

Five-Station Burner

Dumbbell Thruster · Burpee · Alternating Kettlebell Snatch · Box Jump Over · Renegade Row

climb the dial

Row · Dumbbell Push Press · Pull-up · Box Jump Over · Dumbbell Thruster

FOR TIME@repmix_partner

Clock Out Crew

Run · Wall Ball · Pull-up · Dumbbell Thruster · Farmer Carry

Push-Pull Press

Barbell Bench Press · Pendlay Row · Pull-Up · Dumbbell Incline Press · Chest-Supported Dumbbell Row

DB Dash

Dumbbell Thruster · Alternating Dumbbell Snatch

Garage Flow

Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Renegade Row · Push-up

Wednesday grinder

Dumbbell Thruster · Alternating Dumbbell Snatch · Renegade Row · Reverse Lunge · Dumbbell Floor Press

Triple Threat Sprint

Run · Dumbbell Thruster · Pull-up

DB Couplet Grind

Dumbbell Clean · Dumbbell Front Squat

step-up spark

Box Jump Over · Push-Up · Pull-Up · Dumbbell Thruster · Alternating Dumbbell Snatch

steady chipper

Run · Goblet Squat · Push-up · Alternating Dumbbell Snatch · Sit-up

Wednesday circuit surge

Assault Bike · Dumbbell Thruster · Burpee · Row Erg · Box Jump Over

DB engine couplet

Dumbbell Thruster · Alternating Dumbbell Snatch

Clock Out EMOM

Dumbbell Push Press · Dumbbell Step-Up · Dumbbell Reverse Lunge

press + legs emom

Single-Arm Dumbbell Push Press · Dumbbell Front Squat · Dumbbell Reverse Lunge

DB Couplet Crush

Dumbbell Snatch · Dumbbell Push Press

HIIT@repmix_emom

four-station flow

Kettlebell Swing · Box Jump · Dumbbell Push Press · Burpee

Pull, Squat, Cruise

Pull-up · Dumbbell Goblet Squat · Row

Press and Legs EMOM

Alternating Dumbbell Push Press · Dumbbell Goblet Squat

Engine Ladder

Row · Dumbbell Thruster · Toes-to-Bar

Dumbbell Pulse

Dumbbell Thruster · Renegade Row · Alternating Reverse Lunge · Dumbbell Push Press · Dumbbell Deadlift

push pull pulse

Dumbbell Push Press · Rowing Machine

Saturday circuit

Dumbbell Goblet Squat · Dumbbell Bent-Over Row · Push-Up · Dumbbell Reverse Lunge · Dumbbell Push Press

sandbag relay

Dumbbell Deadlift · Sandbag Clean · Dumbbell Front Squat · Sandbag Reverse Lunge · Dumbbell Push Press

Pace Ladder

Toes-to-Bar · Dumbbell Hang Clean and Push Press · Box Jump Over

Thursday Grind

Dumbbell Deadlift · Dumbbell Hang Power Clean · Dumbbell Front Squat · Alternating Dumbbell Push Press · Reverse Lunge

Push-Pull 30/30

Push-up · Ring Row · Dumbbell Push Press · Bent-Over Dumbbell Row · Plank Shoulder Tap

Press & Legs EMOM

Dumbbell Push Press · Goblet Squat · Reverse Lunge