22 Minutes of Dumbbell Decisions - Crossfit Workout

The dumbbell squat is a simple yet effective movement that targets your legs, glutes, and core. It’s a staple in any dumbbell squat workout, offering a versatile and scalable way to build lower body strength.

In this workout, dumbbell squats help improve stability, balance, and functional power, especially when performed under fatigue. Whether held in a front rack, goblet, or at your sides, the dumbbell squat fits seamlessly into both strength and conditioning WODs.

The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.

In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.

The Devil’s Press is a brutal, full-body movement that combines a burpee and a double dumbbell snatch. It’s a staple in high-intensity Devils press workouts, designed to build explosive strength, conditioning, and mental toughness.

In this workout, Devil’s Press challenges your grip, shoulders, legs, and lungs—all in one powerful movement. Whether used in sprints or long AMRAPs, the Devil’s Press is a true test of endurance and effort.

The dumbbell clean is a powerful movement that develops explosiveness, coordination, and full-body strength, using one or two dumbbells. Common in functional fitness and dumbbell clean workouts, it trains hip extension, pulling power, and control from the ground to the shoulders.

In this workout, dumbbell cleans challenge your grip, timing, and endurance, while offering a versatile alternative to barbell lifting. Whether performed single-arm or double-arm, the dumbbell clean is ideal for building functional strength and conditioning.

The burpee over dumbbell adds a dynamic twist to the classic burpee by including a lateral jump over one or two dumbbells. This movement increases intensity, coordination, and agility, making it a popular choice in fast-paced burpee over dumbbell workouts.

In this workout, burpees over dumbbells push your cardio capacity, lower body explosiveness, and mental grit. Whether used in intervals or for total reps, this variation adds variety and challenge to any conditioning session.

The dumbbell hang clean is a powerful, full-body movement that develops hip drive, coordination, and upper-body strength. Starting from the hang position (above the knees), it’s a staple in many dumbbell hang clean workouts for building explosiveness and control.

In this workout, dumbbell hang cleans challenge your grip, timing, and balance, while training each side of the body independently. Whether performed single-arm or with two dumbbells, the dumbbell hang clean is a versatile addition to any strength or conditioning session.

The dumbbell deadlift is a foundational strength movement that targets the glutes, hamstrings, back, and core—offering greater range of motion and control than its barbell counterpart. A staple in many dumbbell deadlift workouts, it's effective for building functional strength with minimal equipment.

In this workout, dumbbell deadlifts improve posterior chain development, grip strength, and balance, especially when performed with high reps or under fatigue. Whether done single or double, the dumbbell deadlift is a versatile movement for athletes of all levels.