DG workout

DG Crossfit Workout

Overview of the DG Workout

The DG Workout: History and Competitions Appearances

DG is a CrossFit workout named after U.S. Air Force Major Walter David Gray, who died in 2005 while serving in Iraq. The workout was created in his honor and is often performed on Memorial Day. DG is a high-intensity workout that involves three movements: dumbbell thrusters, burpees, and pull-ups. It is a challenging workout that requires a high level of fitness and endurance.

Workout Description

DG: Workout Description

The DG workout consists of three rounds, with each round consisting of the following movements:

  • 8 dumbbell thrusters (2 x 50 lb. dumbbells for men, 2 x 35 lb. dumbbells for women)
  • 35 burpees
  • 18 pull-ups

The workout is performed for time, with the goal of completing all three rounds as quickly as possible. The recommended weights for the dumbbell thrusters are challenging, and athletes should choose a weight that allows them to complete the movement with proper form.

Workout Variations and Scaling Options

DG Variations and Scaling Options

Not everyone who tries the DG workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the weight of the dumbbells for the thrusters
  • Do burpees to a target instead of a full burpee
  • Use a band or assisted pull-up machine for the pull-ups
  • Reduce the number of reps for each movement

It is important to choose a scaling option that is challenging but still allows for proper form and technique.

Tips and Strategies

DG: Tips and Strategies

Here are some tips for completing the DG workout efficiently and safely:

  • Pace yourself: DG is a long workout, so it is important to pace yourself and not go out too fast in the first round.
  • Break up the burpees: The burpees are the most challenging part of the workout, so it is a good idea to break them up into smaller sets to avoid burning out.
  • Use a kipping pull-up technique: The kipping pull-up technique is more efficient than a strict pull-up and can help conserve energy.
  • Warm up properly: DG is a high-intensity workout, so it is important to warm up properly before starting. A good warm-up should include some light cardio, mobility exercises, and dynamic stretching.

Athlete Performance

Average DG Workout Times for Different Athletes

Here are some average times for the DG workout for different levels of athletes:

  • Beginner: 35-45 minutes
  • Intermediate: 25-35 minutes
  • Advanced: 20-25 minutes

It is important to note that these times are just averages, and individual performance can vary widely depending on fitness level and experience.


Conclusion: The DG Workout

The DG workout is a challenging and intense CrossFit workout that honors the memory of a fallen hero. It requires a high level of fitness and endurance but can be scaled to accommodate athletes of all levels. With proper form, technique, and pacing, the DG workout can be a great way to challenge yourself and improve your fitness.