What is a good score for DG?

Good scores for DG depend on your fitness level: Elite athletes complete over 3 rounds, advanced athletes target 5 rounds-3 rounds, intermediate athletes aim for 8 rounds-5 rounds, and beginners should focus on proper form over hitting 8 rounds.

What is considered a good DG score?

A good DG score for most CrossFit athletes is between 8 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 DG?

Your DG target should match your fitness level. Beginners should aim for around 8 rounds with good form, while advanced athletes can target 5 rounds-3 rounds. Always prioritize proper movement over maximum reps.

DG 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 DG work?

DG primarily works the muscles involved in Toes-to-Bar, Dumbbell Thruster, Dumbbell Walking Lunge. This workout develops multiple fitness domains.

Workout Description

AMRAP in 10 minutes 8 Toes-to-Bars 8 Dumbbell Thrusters (35/25 lb) 12 Dumbbell Walking Lunges (35/25 lb)

Why This Workout Is Hard

DG is a dense, 10-minute AMRAP that pairs a high-skill gymnastics movement with light-but-fatiguing dumbbell work. Density scores lower due to light loading, but average movement complexity is elevated by toes-to-bar and thrusters. The short time domain pushes a sustained, uncomfortable pace with minimal rest. No modifiers apply, landing it solidly in the Hard range.

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): Repeated moderate sets tax grip and midline while shoulders and legs cycle continuously. Success hinges on maintaining unbroken or near-unbroken sets with minimal rest throughout the 10 minutes.
Speed (6/10): Fast cycling and crisp transitions matter. The best scores come from moving quickly without breaking sets, rather than from sheer maximal strength.
Endurance (5/10): Ten minutes rewards aerobic efficiency but doesn’t become a long grind. Breathing control and steady pacing matter to prevent redlining while keeping transitions tight across all three movements.
Power (5/10): Thrusters and aggressive hip flexion for toes-to-bar benefit from snap and drive, though the effort is more repeatable power than single high-output efforts.
Flexibility (4/10): Toes-to-bar need adequate hamstring and shoulder mobility; thrusters require front rack and overhead positions. Reasonable mobility is needed, but demands aren’t extreme.
Strength (3/10): The loading is light. Strength isn’t the limiter; rather, it’s capacity to move light weight while under respiratory and grip fatigue.

Movements

Toes-to-Bar
Dumbbell Thruster
Dumbbell Walking Lunge

Scaling Options

Scale to: Hanging Knee Raise + DB 25/15 lb • 6-6-10 reps per round at 30/20 lb • V-ups + Single DB Thruster (one DB) + Bodyweight Walking Lunge

Scaling Explanation

These options preserve the stimulus by keeping the movement patterns and quick cycle time while reducing skill or loading so athletes can keep moving with short rests.

Intended Stimulus

A fast, gritty 10-minute push. Keep sets unbroken or with one quick break at most, and move immediately to the next station. Breathing should feel controlled but pressured, with the midline and shoulders burning by minute six. Aim for steady, relentless movement and minimal downtime while protecting grip and core.

Coach Insight

Pace like a fast, sustainable engine: unbroken T2B if possible, methodical thrusters, and continuous lunges. Quick breaths only in transitions. The one tip: set your hands and go—avoid staring at the pull-up bar or dumbbells. Common mistakes: opening too hot, sloppy midline on T2B, and resting before lunges. Keep moving.

Benchmark Notes

Score total completed rounds + extra reps in 10 minutes. Beginners should aim for 3-5 rounds, intermediates 6-8, advanced 9-11, and elites 12+. Unbroken sets and short transitions drive higher scores. Record partial rounds as reps beyond the last full round.

Modality Profile

One-third of the work is gymnastics (toes-to-bar), while two-thirds is weightlifting with dumbbells (thrusters and walking lunges). There is no monostructural element, so pacing relies on efficient movement cycles and transitions rather than traditional cardio machinery.

Similar Workouts to DG

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

Ellen (91% similar) - 3 Rounds For Time 20 Burpees 21 Dumbbell Snatches (50/35 lb) 12 Dumbbell Thrusters (50/35 lb)...
Open 15.1 (91% similar) - AMRAP in 9 minutes: 15 Toes-to-Bar 10 Deadlifts (115/75 lb) 5 Snatches (115/75 lb)...
AGOQ 17.3 (90% similar) - 21-15-9 Reps for Time Shoulder-to-Overheads (135/95 lb) Chest-to-Bar Pull-Ups...
Bell (90% similar) - 3 Rounds for Time 21 Deadlifts (185/135 lb) 15 Pull-Ups 9 Front Squats (185/135 lb)...
AGQ 22.1 (90% similar) - 3 Rounds for Time: 20 Toes-to-Bars 20 Alternating Dumbbell Snatches (70/50 lb) Time Cap: 10 minutes...
Adam (89% similar) - 5 Rounds for Time 7 Chest-to-Bar Pull-Ups 14 Kettlebell Swings (32/24 kg) 21 Wall Ball Shots (9/6 kg...
Karen (89% similar) - 150 Wall Ball Shots (20/14 lb)...
Complex Fran (89% similar) - For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7 Chin-Over-Bar Pull-Ups 21 Thrusters (95/65 lb) 5...

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

Training Profile

Attribute	Score	Explanation
Endurance	5/10	Ten minutes rewards aerobic efficiency but doesn’t become a long grind. Breathing control and steady pacing matter to prevent redlining while keeping transitions tight across all three movements.
Stamina	7/10	Repeated moderate sets tax grip and midline while shoulders and legs cycle continuously. Success hinges on maintaining unbroken or near-unbroken sets with minimal rest throughout the 10 minutes.
Strength	3/10	The loading is light. Strength isn’t the limiter; rather, it’s capacity to move light weight while under respiratory and grip fatigue.
Flexibility	4/10	Toes-to-bar need adequate hamstring and shoulder mobility; thrusters require front rack and overhead positions. Reasonable mobility is needed, but demands aren’t extreme.
Power	5/10	Thrusters and aggressive hip flexion for toes-to-bar benefit from snap and drive, though the effort is more repeatable power than single high-output efforts.
Speed	6/10	Fast cycling and crisp transitions matter. The best scores come from moving quickly without breaking sets, rather than from sheer maximal strength.