ExtrasDB
A burpee performed gripping dumbbells, finishing with a double dumbbell snatch (or clean and press) directly overhead. One of the most brutal full-body conditioning movements, popularized by HYROX and CrossFit competitions.
Demo: Dumbbell training tutorial channel
Sets
4
Reps
5-8
Rest
2 min
Contraindications
Avoid with low back pain, shoulder impingement, or any history of lumbar disc issues. One of the most demanding conditioning movements — build up volume gradually.Setup
Stand over two dumbbells positioned just outside the feet.
Execution
- 1Bend down and grip both dumbbells
- 2Jump or step feet back to a plank position (holding the dumbbells)
- 3Perform a push-up (optional depending on standard used)
- 4Jump feet back in, then swing both dumbbells up in one motion (snatch) to overhead
- 5Lock out overhead with hips fully extended, then return to the floor and repeat
Key cues
- Keep the back flat throughout the burpee portion
- Drive through the hips explosively on the snatch
- Lock out fully overhead with hips extended, not leaning back
- Control dumbbells to the floor each rep — don't drop and bounce carelessly
Common faults
- Rounding the back picking dumbbells up off the floor
- Muscling the dumbbells overhead with the arms instead of hip drive
- Incomplete overhead lockout (hips not extended)
- Losing dumbbell control on the descent, risking injury
Tweaks
- Reduce dumbbell weight significantly for conditioning-focused sets
- Remove the push-up portion for a faster-paced variant
- Use in HYROX-style pacing strategy — steady rather than max-effort bursts
Regressions
Muscles
Primary: Shoulders, Glutes, Quadriceps, Chest
Secondary: Core, Traps, Hamstrings, Forearms
Notes
Primary energy system: lactic (heavily glycolytic). Rose to prominence via HYROX racing and CrossFit Open workouts; considered one of the highest cardiovascular-cost dumbbell movements available.
Sources
Attribution: CrossFit / HYROX competition standard