What is a good score for Dale?

Good scores for Dale depend on your fitness level: Elite athletes complete over 3 rounds, advanced athletes target 5 rounds-3 rounds, intermediate athletes aim for 7 rounds-5 rounds, and beginners should focus on proper form over hitting 7 rounds.

What is considered a good Dale score?

A good Dale score for most CrossFit athletes is between 7 rounds-5 rounds (intermediate level). Elite scores are over 3 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Dale?

Your Dale target should match your fitness level. Beginners should aim for around 7 rounds with good form, while advanced athletes can target 5 rounds-3 rounds. Always prioritize proper movement over maximum reps.

Dale can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Dale work?

Dale is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

AMRAP in 20 minutes 400 meter Run 1 Rope Climb (20 ft)

Why This Workout Is Hard

Hero WOD (AMRAP). Combines running with high-skill rope climbs (20ft) over 20 minutes. Tests conditioning and upper body pulling strength/skill endurance.

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A 20-minute AMRAP combining 400m runs with rope climbs tests cardiovascular endurance and the ability to recover for a skill movement.
Stamina (6/10): Rope climbs tax grip and upper body pulling stamina, especially when repeated multiple times after running.
Speed (6/10): Running speed and quick, efficient rope climbs are key to maximizing rounds. Transition time also matters.
Strength (5/10): Rope climbs require significant relative upper body pulling strength.
Power (4/10): The initial pull and leg drive in rope climbs have a power component.
Flexibility (3/10): Basic running mechanics and shoulder/hip mobility for efficient rope climbs.

Modality Profile

A couplet of a monostructural movement (Run) and a gymnastics movement (Rope Climb). The structure ensures an even split between the two modalities.

Similar Workouts to Dale

If you enjoy Dale, you might also like these similar CrossFit WODs:

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These WODs similar to Dale share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A 20-minute AMRAP combining 400m runs with rope climbs tests cardiovascular endurance and the ability to recover for a skill movement.
Stamina	6/10	Rope climbs tax grip and upper body pulling stamina, especially when repeated multiple times after running.
Strength	5/10	Rope climbs require significant relative upper body pulling strength.
Flexibility	3/10	Basic running mechanics and shoulder/hip mobility for efficient rope climbs.
Power	4/10	The initial pull and leg drive in rope climbs have a power component.
Speed	6/10	Running speed and quick, efficient rope climbs are key to maximizing rounds. Transition time also matters.