Dumbbell & Kettlebell Home programming! (Week 8)

How to use your weights at home.


Did you pick up a dumbbell or a Kettlebell at the gym, but aren’t sure how to use it?


We’ve got you!


We added three workouts a week in which you can implement your weights! You can find them on Beyond the Whiteboard on Monday, Wednesday and Friday, or scroll down to check out this weeks options!

As always, if you have any questions or are looking for a warm-up: don’t hesitate to contact The Vastberaden Fitness Hotline!



3x 6:00 amrap/rest 1:00

4 DB deadlifts 

6 DB thrusters 

8 bottom hops




50 jumping jacks

5 dumbbell squats cleans

50 jumping jacks

10 dumbbell squats cleans

50 jumping jacks

15 dumbbell squats cleans

50 jumping jacks

20 dumbbell squats cleans

50 jumping jacks

25 dumbbell squats cleans




3 rounds

30 v-ups

30 dumbbell snatches

Want to try CrossFit?

Book a free trial class
Text us

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 34 13 22 33 . We'll respond ASAP. Thanks!

Start WhatsApp

Get started with the trial

Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.

Sign-up popup

We use your mobile number to contact you for your first class.