Equipment Home Workouts

Auf dieser Seite findest Du Workouts, die Du mit nur einem Equipment Teil (Dumbbell oder Kettlebell) zuhause machen kannst.

Schau Dir die Videos an, um die verschiedenen Movements zu sehen und vielleicht auch noch ein paar eigene Ideen für weitere Workouts zu bekommen.

Dumbbell Workouts

WOD 1
for time
50, 40, 30, 20, 10 reps
db swings
sit ups

WOD 2
21, 15, 9 reps
for time
db single arm thruster
burpees over db

WOD 3
amrap 15min
20 db single arm high pulls
20 db goblet lunges

WOD 4
5 rounds for time
5 single arm db push press right arm
5 goblet squats
5 single arm db push press left arm
5 goblet squats

WOD 5
for time
30 turkish get ups
*every 2min
10 v-ups

WOD 6
for time
buy in
50 sit ups
into
20-18-16-14-12-10-8-6-4.2 reps
single arm devils press
single arm db thruster
into
buy out
50 sit ups

WOD 7
amrap 15min
20 single arm db hang power clean & jerks
10 burpees over db

WOD 8
50,40,30,20,10 reps
for time
alt db snatches
single arm db overhead lunges

WOD 9
6 rounds for time
20 single arm db push press (10/10)
10 db frontrack squats (5/5)

WOD 10
20 rounds for time
2 burpees
4 push ups
6 goblet squats

WOD 11
5 rounds for time
40 mountain climbers
20 db goblet squats
into
5 rounds
40 jumping jacks
20 db swings

WOD 12
for time
30,20,10
db snatches
juming lunges
into
60 db snatches
60 jumping lunges

Kettlebell Workouts

WOD 1
for time
50, 40, 30, 20, 10 reps
kb swings
sit ups

WOD 2
21, 15, 9 reps for time
kb single arm thruster
burpees over kb

WOD 3
amrap 15min
20 kb high pulls
20 kb goblet lunges

WOD 4
5 rounds for time
5 single arm kb push press right arm
5 goblet squats
5 single arm kb push press left arm
5 goblet squats

WOD 5
for time
30 turkish get ups
*every 2min
10 v-ups

WOD 6
for time
buy in
50 sit ups
into
20-18-16-14-12-10-8-6-4-2 reps
alternating kb snatches
burpees
single arm kb thruster
into
buy out
50 sit ups

WOD 7
amrap 15min
20 single arm kb hang power clean & jerks
10 burpees over kb

WOD 8
50,40,30,20,10 reps
for time
alt kb snatches
single arm kb overhead lunges

WOD 9
6 rounds
20 single arm kb push press (10/10)
10 kb frontrack squats (5/5)

WOD 10
20 rounds for time
2 burpees
4 push ups
6 goblet squats

WOD 11
5 rounds
40 mountain climber
20 kb goblet squats
into
5 rounds
40 jumping jacks
20 kb swings

WOD 12
for time
30,20,10
kb snatches
juming lunges
into
60 kb snatches
60 jumping lunges