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Dumbbell AMRAP Workouts — Home Gym, Real Intensity

A pair of dumbbells opens up a world of AMRAP programming. Thrusters, devils press, single-arm snatches, and renegade rows combine with bodyweight movements to create challenging AMRAPs that rival any box workout.

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Sample Workouts

Beginner · Intermediate · RX

Lunges & Single-Unders

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Beginner20 minHome GymAMRAP

Score

Record total rounds + reps completed before the clock expires.

Stimulus

Repeatable rounds at a pace you can hold to the buzzer

Target Score

4-6 rounds, scored as rounds + reps

Time Cap

13 min

Feel

Breathing hard early, still able to start the next round without a long pause.

  • - Score: rounds + reps. 4-6 rounds, scored as rounds + reps.
  • - Settle into round-one splits you can repeat; transitions should be walk-in, not hands-on-knees rest.
  • - Keep standards honest: full range first, speed second.

One continuous round, moving from one drill to the next. The warm-up prepares joints as much as heart rate.

Tap an exercise name for a quick guide without leaving this workout.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side

As Many Rounds + Reps as Possible in 13 minutes. Log your total rounds + extra reps. Target: 4-6 rounds, scored as rounds + reps. Stimulus: Repeatable rounds at a pace you can hold to the buzzer.

Single-Unders
30 Singles
Lunges
10
Band Chest Press
10

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Tap an exercise name for a quick guide without leaving this workout.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
#beginner#20min#home-gym#amrap#general-fitness

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Double-Unders & Jump Squats

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Intermediate20 minHome GymAMRAP

Score

Record total rounds + reps completed before the clock expires.

Stimulus

Repeatable rounds at a pace you can hold to the buzzer

Target Score

4-5 rounds, scored as rounds + reps

Time Cap

13 min

Feel

Breathing hard early, still able to start the next round without a long pause.

  • - Score: rounds + reps. 4-5 rounds, scored as rounds + reps.
  • - Settle into round-one splits you can repeat; transitions should be walk-in, not hands-on-knees rest.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

One continuous round, moving from one drill to the next. The warm-up prepares joints as much as heart rate.

Tap an exercise name for a quick guide without leaving this workout.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side

As Many Rounds + Reps as Possible in 13 minutes. Log your total rounds + extra reps. Target: 4-5 rounds, scored as rounds + reps. Stimulus: Repeatable rounds at a pace you can hold to the buzzer.

Double-Unders
50
Jump Squats
15
Band Chest Press
12
Banded Pull-Up
8

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Tap an exercise name for a quick guide without leaving this workout.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
#intermediate#20min#home-gym#amrap#general-fitness

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Lunges & Push-ups

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Advanced / RX20 minHome GymAMRAP

Score

Record total rounds + reps completed before the clock expires.

Stimulus

Repeatable rounds at a pace you can hold to the buzzer

Target Score

3-5 rounds, scored as rounds + reps

Time Cap

13 min

Feel

Breathing hard early, still able to start the next round without a long pause.

  • - Score: rounds + reps. 3-5 rounds, scored as rounds + reps.
  • - Settle into round-one splits you can repeat; transitions should be walk-in, not hands-on-knees rest.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

One continuous round, moving from one drill to the next. The warm-up prepares joints as much as heart rate.

Tap an exercise name for a quick guide without leaving this workout.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side

As Many Rounds + Reps as Possible in 13 minutes. Log your total rounds + extra reps. Target: 3-5 rounds, scored as rounds + reps. Stimulus: Repeatable rounds at a pace you can hold to the buzzer.

Band Row
20
Lunges
20
Push-ups
20
Banded Pull-Up
10

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Tap an exercise name for a quick guide without leaving this workout.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
#advanced#20min#home-gym#amrap#general-fitness

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Common Questions

What dumbbell weight should I use for AMRAP workouts?

Use a weight that allows you to perform the first 2 rounds unbroken, but forces you to break sets by round 4–5. For most athletes, this is 30–45 lbs for men and 15–25 lbs for women in a moderate-duration AMRAP.

What is the devil press exercise?

A devil press is a burpee with a dumbbell snatch finish: start in a standing position with dumbbells, drop to the floor with hands on the dumbbells, perform a burpee, then stand and use momentum to snatch both dumbbells overhead in one motion. It's a full-body movement that appears frequently in dumbbell WODs.

Can I do dumbbell AMRAPs as a beginner?

Yes — use lighter weights and simpler movements. Dumbbell thrusters, lunges, and rows are beginner-accessible. The AMRAP format is inherently self-scaling since you move at your own pace.

What are the best dumbbell movements for AMRAPs?

Dumbbell thrusters, single-arm snatch, devil press, dumbbell clean and jerk, and dumbbell lunges produce the highest training stimulus per unit of time. They combine upper and lower body work with a conditioning demand.

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Training safety: scale movements, load and intensity to your experience. Stop when pain or loss of control changes the exercise, and consult a qualified health professional when an injury, pregnancy or medical condition affects training.

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