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Short On Time? Tackle This Dumbbell CrossFit WOD at Home or In The Gym

Photo credit: svetikd - Getty Images
Photo credit: svetikd - Getty Images

Whether you’re headed back to the gym or sticking to your new work(out) from home routine, the CrossFit workout ‘Grettel’ is the perfect low-tech session to boost both fitness and muscle-gain with minimal fuss.

Built around only two movements, Grettel can be modified for any kit availability. So, grab a pair of dumbbells, kettlebells or a sandbag (or go full CrossFit and load a barbell up) and see how quickly you can get this one ticked off.

If done right, Grettel will be over in a flash, so it’s the perfect finisher for a longer session or a great WOD to keep in your back pocket for a busy day.

A word of warning: this one is an all-out sprint and the reps are super low so the rounds will go by quickly. Keep your foot on the gas throughout, but not at the expense of your form.

After a thorough warm-up, perform 10 rounds of the following movements as quickly as possible, resting only as necessary to keep your form tight.

Dumbbell Clean and Press x 3

  1. Holding a pair of dumbbells at your sides, hinge at the hips to lower them to your floor (A).

  2. Maintaining a flat back stand back up explosively, using the momentum to pull the dumbbells on to your shoulders (B).

  3. Stand up straight. From here dip at the knees, then use power from your legs to help press both of your dumbbells high overhead to lockout (C). Lower the weights under control to your sides and repeat for 3 reps.

Burpee Over Dumbbell x 3

  1. After your final press, place your dumbbells down on the floor beside you and drop into a press-up position (A).

  2. Lower your chest to the ground, hop your legs back in and jump laterally over the dumbbells (B).

  3. Repeat on the other side for 3 reps in total.


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