dumbbell/ kettlebell wods - Crossfit Bink36

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DUMBBELL/ KETTLEBELL WODS


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NO BOX, NO BARBELL, NO PROBLEM!

For now the boxes are closed and we all miss thecommunity every day.

To make the best out of a bad situation Crossfit Bink

36 allready offers:

Every day online wods. Everyday running and homewods on the website.

To give you guys some extra inspiration, we offer in

this PDF 20! dumbbell/ kettlebell wods you can do athome or outside.

So 20 more reasons the keep working out!

tag us on instagram en facebook and let us knowyour scores.

ENJOY!

W O D 1 W O D 3W O D 2

W O D 4 W O D 6W O D 5T O T H E N E W Y E A R


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21-15-9db/kb snatch

burpees over db/kb

rest 5min

9-15-21db/kb snatch

burpees over db/kb

emom 20min

min 1: max distancedb/kb carry

min 2: max db/kbsquats

min 3: max db/kbclean and jerkmin 4: rest

amrap 12min

12 push ups12 seated db/kb strict

press (6L/6R)14 db/kb overhead

lunges14 sit ups

amrap 4min x4

400m runmax rounds in

remaining time of12 db/kb push press

(6L/6R)6 burpees

3min rest between

rounds

emom 12min

min 1: max db/kbrows (alt)

min 2: wallsitmin 3: max v-ups

amrap 16min

12 db/kb deadlifts(6L/6R)

24 db/kb swings36 double unders

W O D 7 W O D 9W O D 8

W O D 1 0 W O D 1 2W O D 1 1T O T H E N E W Y E A R


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"DT with db/kb"

5 rounds for time12 db/kb deadlift

9 db/kb hang powerclean

6 db/kb push jerk

For time100 burpees over

db/kb75 db/kb snatches50 db/kb squats15 db/kb sit-ups

after each completed

set, 50mountainclimbers

5 rounds for time12 pike push ups

12 db/kb clean andjerks

12 db/kb chair stepups

24 sit ups

3 rounds for time30m bear crawl with

db/kb30m db/kb overhead

lunges(15mL/15mR)

30 db/kb cleans(15L/15R)

30 push ups

21-15-9-6-3db/kb overhead

squatburpees over db/kb

8 rounds for time30 double unders16 db/kb thruster

(8L/8R)

W O D 1 3 W O D 1 5W O D 1 4

W O D 1 6 W O D 1 8W O D 1 7T O T H E N E W Y E A R


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emom 16min

min 1: db/kb floorpress

min 2: db/kb lungesmin 3: v-upsmin 4: plank

amrap 6min x3

800m runremaining tima max

rounds of6 push ups

24 db/kb snatches

rest 3min betweenrounds

"Elizabeth withdb/kb"

21-15-9

db/kb squat cleanchair dips

"Cindy with db/kb"

amrap 20min

5 db/kb row (5L/5R)10 push ups

15 db/kb squats

"chad"

1000 db/kb chairstep ups

(put db/kb in abagpack)

For time100 db/kb snatches

25 v-ups100 burpees over

db/kb

W O D 1 9 W O D 2 0


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"Helen with db/kb"

3 rounds for time400m run

21 db/kb swings12 db rows (12L/12R)

For time1 mile run

45 db/kb thrusters1 mile run

MOVEMENTS

For all the wods, you will use 1 db/kb

BurpeeYou start standing tall, than jump back to lying on the floor (chest andthighs touch the floor) and jump up with both feet in the standingposition. Jump up and clap hands above the head with the hips and

knees fully extended.

Burpee over dumbbell/kettlebellWhile facing the db/kb you will drop with the hips and chest touchingthe floor. You will then jump up and over the db/kb with a 2 feet lift-off

and land on the other side of the db/kb.

Chair dipsPut your hands on the seat of the chair, back close to the chair, extendthe legs, from there you dip through your arms and then fully extend

the arms again.

Double underJump up skipping the rope twice under your feet for each jump.

Dumbbell/kettlebell bear crawl

Perform the bear crawl movement (walking on hand and feet, kneesslightly bended, hips up) while taking the db/kb with you.

Dumbbell/kettlebell carry

You will walk max distance while carrying the db/kb (like a suitcasecarry).

Dumbbell/kettlebell chair step up

Hold the db/kb as you want and step up the chair with one foot,bringing the other foot next to it, reaching full extension of the knees

and hips. Then get back to the ground by stepping of the chair.Alternate between legs for each rep.


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MOVEMENTS

Dumbbell/kettlebell clean and jerkClean: you start with the db/kb on the ground, You must reach the frontrack position with the db/kb. The db needs to touch the shoulder, forthe kb, hand needs to be under the chin. The hip and knees must be infull extension. For each rep, 1 head of the dumbbell needs to touch the

floor. Jerk: you must reach the overhead position with the db/kb starting infront rack position. The hips, knees and arms must be in full extension.You can choose push jerk or split jerk (just make sure both feet are back

in one line before bringing the db/kb down).

Dumbbell/kettlebell deadliftThe deadlift starts with the db/kb on the floor, the db/kb is lifted untilthe knees and hips reach full extension and the shoulders are behind

the kb/db. 1 Head of the db needs to touch the ground.

Dumbbell/kettlebell floor pressLay down on your back with a dumbbell in one arm, arms are in a 90-

degree angle, then press the dumbbell out till the arm is fully extended.

Dumbbell/kettlebell hang power cleanYou start in a fully extended position, then bring the dumbbell in ahang position and bring the db/kb in front rack position, for the kbhand should be below the chin. The hip and knees must be in full

extension.

Dumbbell/kettlebell lungesYou will pick up the db/kb and bring it in front rack position. Step

forward with 1 leg, while the trailing knee must make contact with theground. Then step back to a 2-foot standing. Alternate between legs.

Dumbbell/kettlebell overhead lunges

Each lunge begins with the db/kb overhead, the feet together whilestanding tall. From there you will step forward with 1 foot while thetrailing knee touches the ground and the db/kb remains above your

head.(For the workout 9: you will perform 15m overhead lunges carrying thedb/kb overhead with the left arm and then switch into 15m overhead

lunges carrying the db/kb overhead with the right arm).


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MOVEMENTS

Dumbbell/kettlebell overhead squatYou start fully extended, with the db/kb overhead, from there you willsquat, with the hip crease below the top of the knee, and stand up

again, ensuring the hips, knees and arm are in full extension.

Dumbbell/kettlebell push jerkYou start in a fully extended position with the db/kb on top of theshoulder (for the kb, hand needs to be under the chin), dip down,

extend the hips and dip down again under the db/kb to catch it in asemi-overhead squat position. Then fully extend the hips and knees

while the arm remains in an extended overhead position.

Dumbbell/kettlebell push pressYou start the movement with the db/kb in front rack position with thedb on the shoulder (for the kb hand should be below chin), you thendip down and push the db/kb overhead, bringing the knees, hips and

arm fully extended at the top position.

Dumbbell/kettlebell rowYou need to bend forward while you row with one arm the db/kb

towards your body. Keep your elbow in, keep your upper back straightso don’t rotate with the movement and make sure to reach full range of

motion.

Dumbbell/kettlebell seated strict pressYou will start from seated position, db/kb at shoulder position (for thekb hand should be below chin), and press the db/kb overhead till the

arm is fully extended.

Dumbbell/kettlebell sit upYou start in seated position, with both feet on the floor, holding thedb/kb close to your chest. You will than lay down on the ground andget back up to seated position while holding the db/kb close to your

chest during the whole movement.


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MOVEMENTSDumbbell/kettlebell snatch

The db/kb snatch starts with the db/kb on the ground and finishes withthe db/kb directly overhead. With each rep both heads of the db musttouch the ground. The db/kb must be lifted overhead in one motion.

Dumbbell/kettlebell squat

For the squat, the crease of the hip must clearly pass the top of theknees in the bottom of the squat while holding the db/kb as you want.

You finish the movement with knees and hip in full extension.

Dumbbell/kettlebell squat cleanYou start with the db/kb on the ground, You must reach the front rackposition with the db/kb while getting in a squat position ensuring thehips are below the knees. Then extend, making sure the hip and knees

are fully extended.

Dumbbell/kettlebell swingSwing the db/kb between your legs and swing it in one motion in anoverhead position. Hold the db with 2 hands as if you were holding a

kb. Arms must be behind the ears in the finishing position.

Dumbbell/kettlebell thrusterEach repetition of the thruster must move from the bottom of the

squat while the db/kb is at shoulder position (for the kb hand should bebelow chin) to full lockout in overhead position. The crease of the hip

must clearly pass the top of the knees in the bottom of the squat. In theoverhead position the knees, hip and arm must be fully locked out.

Mountain climbers:

start in a plank position, only hands and toes are on the ground, thentuck one knee in towards your chest, alternate between legs for each

rep

Pike push upStart in your plank position, step with your feet closer towards your

hand, getting the butt up so you are in a pike position. From there bentthrough your arms till your head touches the ground and then push

yourself back up till you are back in the starting pike position with thearms fully extended. Keep your chin in throughout the movement andmake sure you reach the triangle position when getting the head to the

ground compared with your hands


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PlankCome in a plank position, only elbows and toes touch the ground.

Squeeze your glutes.

Push upYou start in a plank position, leaning on hands and toes, no other partsof the body touching the floor. Your chest must make contact with theground and then you push yourself back up to the starting position.

Sit up

You start in seated position, with both feet on the floor. You willalternatively touch the floor in front of your feet and the floor behind

the head.

V-upLay down on the floor, and bring your feet and hands towards each

other (like the letter V). Keep your legs straight, when bringing the legsand upper body back down, make sure your legs and shoulder blades

stay off the ground.

WallsitGo stand to the wall, get into squat position, knees at 90 degrees angle,

while your back is against the wall.


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