39 CrossFit Globo Gym WODs with Dumbbells


It is not an easy task to do CrossFit workouts in the Globo or regular gym as you can’t drop the barbell on the ground and usually, the barbell is only available only at the squat rack, at the bench station or fixed to the multipress machine.

Usually, CrossFit WODs consists of barbells and gymnastic movements but as there is lack of free barbells and rubberized floor where you can drop the barbell in the Globo gym. It is better to step outside of the box and try the to do a WOD with dumbbells.

WODs with dumbbells are a great alternative to classic CrossFit WODs. You can imitate almost any barbell movement with dumbbells, the unusual dumbbell movement will give you new stimulus and you will need to improvise while learning new movement patterns.



Also, you can do dumbbell WODs anywhere. If WODs have pull-ups, you can move dumbbells under a pull-up bar, if it has run, you can move dumbbells near the treadmill or if it has burpees you can do it anywhere in the gym.

Here are 45 CrossFit WODs with dumbbells that you can in any Globo gym or regular gym. You can even do these WODs in a CrossFit gym if you want to do dumbbell WOD.

Also, make sure to adjust the weights if you need to. Dumbbell movements should be performed at high intensity. Lower the weight if a dumbbell feels too easy and increase the weight when you have a problem doing just a few reps.


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39 CrossFit Globo Gym WODs with Dumbbells

For Time

50 Dumbbell Goblet Squats 50/35 lbs
50 Push Ups
50 Air Squats
50 Push Ups
50 Dumbbell Goblet Squats 50/35 lbs

5 Rounds of

20 Dumbbell Hang Power Cleans 70/45 lbs*
20 Pull Ups
* Alternate every 5 reps

15 Min AMRAP of

10 Dumbbell Hang Snatches 70/45
20 Burpees

 

For Time

30-20-10
Dumbbell Hang Squat Thrusters 2×50/35 lbs
Burpees over Dumbbell

7 Min AMRAP of

20 HR Push Ups
10 Dumbbell Overhead Squats 50/35 lbs

12 Min AMRAP of

6 Bar Muscle Ups
6 Dumbbell Pistol Squats 50/35 lbs

 

For Time

30 Burpees
60 Hang Squat Snatches 50/35 lbs
30 Burpees

For Time

27-21-15-9
Dumbbell Deadlifts 2×70/45 lbs
Bar Dips

20 Min AMRAP of

400m Run
20 Dumbbell Power Cleans 2×50/35 lbs

 

3 Rounds of

30 Pistols
30 Dumbbell Push Jerks 50/35 lbs*
* Alternate every 5 reps

For Time

45-30-15
Dumbbell Thrusters 50/35 lbs
Calories Row

16 Min AMRAP of

16 Dumbbell Squat Snatches 50/35 lbs
100 DUs

 

40 Min AMRAP of

50 Front Rack Dumbbell Lunges 2×50/35 lbs
1000m Run

2 Rounds of

35 Dumbbell Hang Squat Cleans 2×50/35 lbs
25 Burpees over Dumbbell
15 Strict Pull Ups

7 Rounds of

14 Dumbbell Power Snatches 50/35 lbs
14 Dumbbell Goblet Squats 50/35 lbs
14 Dumbbell Overhead Squats 50/35 lbs

 

30 Min AMRAP of

180 DUs
30 Dumbbell Power Cleans 2×50/35 lbs
30 Dumbbell Push Jerks 2×50/35 lbs

12 Min AMRAP of

24 Overhead Dumbbell Lunges 2×50/35 lbs
12 Burpees

For Time

5-10-15-20-25
Dumbbell Front Squats 2×50/35 lbs
Toes-to-Bars

 

5 Rounds of

30 Sit Ups
10 Dumbbell Power Snatches 50/35 lbs

15 Min AMRAP of

30 Push Ups on Dumbbells
30 Dumbbell Deadlifts 2×50/35 lbs

For Time

300 DUs
60 Dumbbell Front Squats 2×50/35 lbs
60 Burpees

 

3 Rounds of

21 Dumbbell Strict Presses 50/35 lbs
15 Push Ups
9 Bar Dips

6 Min AMRAP of

1-2-3-… Dumbbell Facing Burpees
1-2-3-… Dumbbell Snatches 50/35 lbs

20 Min AMRAP of

15 Air Squats
10 Dumbbell Push Presses 50/35 lbs
5 Dumbbell Power Snatches 50/35 lbs

 

24 Min AMRAP of

24 Pistol Squats
12 Dumbbell Snatches 70/45 lbs
6 Bar Muscle Ups

9 Rounds of

9 Strict Pull Ups
18 Dumbbell Thrusters 2×50/35 lbs

For Time

7-14-21-28
Dumbbell Overhead Squats 2×50/35 lbs
Toes-to-Bars

 

For Time

2000m Row
50 Dumbbell Goblet Squats 50/35 lbs
50 Dumbbell Power Snatches 50/35 lbs

4 Rounds of

16 Dumbbell Overhead Lunges 2×50/35 lbs
16 Pistol Squats
16 Burpees

For Time

50 Burpees
40 Dumbbell Snatches 50/35 lbs
30 Burpees
20 Dumbbell Snatches 50/35 lbs
10 Burpees

 

3 Rounds of

400m Run
50 Dumbbell Hang Power Cleans
100 DUs

For Time

2000m Row
100 Dumbbell Front Squats 2×50/35 lbs
1600m Run

12 Min AMRAP of

30 Dumbbell Overhead Squats 50/35 lbs
30 Push Ups

 

30 Min AMRAP of

15-30-45-… Push Ups
15-30-45-… Dumbbell Front Squats 2×50/35 lbs
15-30-45-… Pull Ups

17 Min AMRAP of

10 Dumbbell Hang Power Clean and Jerks 50/35 lbs
7 Strict Pull Ups

For Time

40 Dumbbell Front Rack Lunges 2×50/35 lbs
40 Burpees
40 Dumbbell Front Rack Lunges 2×50/35 lbs

 

10 Rounds of

10 Dumbbell Squat Cleans 2×50/35 lbs
10 Burpees over Dumbbell

9 Min AMRAP of

20 cal Row
20 Burpees
20 Dumbbell Snatches 50/35 lbs

14 Min AMRAP of

40 Dumbbell Deadlifts 2×50/35 lbs
400m Run