5 Dumbbell EMOM Crossfit Workouts To Build Muscle And Strength

As a fitness community, we tend to get agnostic about how we train and what tools we use. Barbells are used at certain times, dumbbells have limited exercises and only specific people use kettlebells. That never made much sense to me past not having availability to the implement.

Dumbbells are highly functional bodybuilding tools that can take your crossfit performance to the next levels even in the smallest spaces. These five dumbbell crossfit emom workouts will help you build muscle and strength. They can be enhanced with the use of a weight vest and are even fun to do as a partner WOD.

EMOM=Every Minute On The Minute

There’s two ways to handle this. You can either perform one exercise for a minute straight before moving onto another movement or you can perform a select number of reps of a few exercise during the course of a minute.

Dumbbell Crossfit EMOM Workout # 1

Perform 1 set of each every minute for 20 minutes
4 burpees (here’s our favorite burpee workouts)
6 dumbbell squats
8 dumbbell sit ups

Living Room Shoulder Dumbbell EMOM

EMOM for 18 minutes. You’ll perform 6 rounds of each
Minute 1: Hand stand push ups
Minute 2: Seated dumbbell shoulder press
Minute 3: Renegade rows

Crossfit Dumbbell Sweat EMOM

24 minute workout
Minute 1: 15 calorie Air bike (Get more of our favorite air bike workouts here)
Minute 2: 15 dumbbell floor presses
Minute 3: 30 dumbbell front squats

Crossfit Dumbbell EMOM-High Low

19 minute emom

6 Dumbbell Deadlifts (alternating legs each round)
4 Dumbbell Squat Cleans
2 Dumbbell Shoulder presses

Crossfit Dumbbell Workouts THICCC

Every 3 minutes on the minute for 30 minutes

6 dumbbell thrusters
6 dumbbell hang clean and jerks
6 dumbbell burpees
6 weighted box step ups

The main goal of these EMOMs is to build a bigger and stronger engine, that is to improve cardio and maintain a steady pace at an elevated heart rate. The more efficient of an athlete you can be while training at an elevated heart rate, the more muscle you'll build.