5 AMRAP Dumbbell Workouts For Crossfit Endurance

How can you use a AMRAP workout to build endurance when they are traditionally short and intense workouts? AMRAP workouts can boost your endurance when you focus on your the strength quality that you need to improve.

Want to increase your lower body endurance? Use a squat or lunge as your primary AMRAP movement. Same for your upper body. Need more pressing strength? Primarily focus on your pressing in your AMRAP training.

Dumbbells are the perfect AMRAP tool because they allow you to minimize your space, you can bring them anywhere with you and they are unilateral to correct any strength imbalances.

AMRAP stands for “As Many Reps/Rounds As Possible”. You’ll set a time limit on your phone or gym clock and get to work to complete as many repetitions and rounds as possible within the given timeframe.

If you want to improve your endurance, use these 5 AMRAP dumbbell workouts.


Dumbbell AMRAP #1

Open 17.2
AMRAP in 12 minutes
2 rounds of
50 foot dumbbell walking lunges
16 toes to bars
8 dumbbell power cleans
Then 2 rounds of
50 foot dumbbell walking lunges
16 bar muscle ups
8 dumbbell power cleans

Dumbbell AMRAP #2
Open 18.1
AMRAP in 20 minutes
8 toes to bars
10 dumbbell hang clean and jerks
14/12 calorie row

Dumbbell AMRAP #3
AMRAP in 28 minutes
15 Russian Kettlebell Swings
20 Box Jumps
25 Dumbbell Hang Squat Clean
30 Burpees
From 12:00 to 13:00 rest in silence

Dumbbell AMRAP #4
“Can Koozie”
AMRAP in 12 minutes
3 squat cleans
12 dumbbell push press
30 double unders

Dumbbell AMRAP #5
Crossfit Ridgecrest 1
AMRAP in 12 minutes
4 dumbbell step ups
4 toes to bars
4 single arm dumbbell hang cleans
Add 4 repetition to each movement after every round