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DG
DG Memorial WOD
Difficulty: 8/10
Type: rounds for time
Time Cap: 30:00
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Origin Story
DG is a community-created memorial WOD that gained popularity through social media. It combines heavy deadlifts with sprinting for a punishing test of strength-endurance.
Source: CrossFit community (viral WOD)
The Workout
10 Rounds for time of:
10 Deadlifts (225/155 lb)
100m Sprint
Equipment Needed
- • Barbell
- • Plates
- • Running area
Rx Standards
Male: 225 lb deadlifts
Female: 155 lb deadlifts
Beginner Strategy
Scale weight significantly. This is 100 total deadlifts and 1000m of sprinting.
Pacing
- • Break deadlifts: 5-5 from start
- • Sprint at moderate pace
- • Rest between rounds
Scaling Options
- • Weight: 135/95 lb or lighter
- • Reduce to 5-7 rounds
- • 50m sprints instead
Intermediate Strategy
Target sub-20:00. Break deadlifts early to preserve grip and lower back.
Pacing
- • Deadlifts: 10 unbroken early rounds, then 7-3 or 5-5
- • Hard sprint (15-20 seconds)
- • Quick transitions
Movement Tips
- • Touch-and-go deadlifts where possible
- • Explosive sprints
Advanced Strategy
Sub-15:00 requires unbroken deadlifts and all-out sprints. Mental toughness required.
Pacing
- • Deadlifts unbroken as long as possible
- • Max effort sprints (12-15 seconds)
- • Minimal rest
Pro Tips
- • Sub-15:00 is elite
- • This is brutally hard
- • Expect full-body fatigue
Key Tips
- ▸ 100 total deadlifts will destroy grip
- ▸ Sprints prevent deadlift recovery
- ▸ One of the hardest community WODs
Recommended Gear
- ✓ Lifting straps (optional)
- ✓ Weightlifting belt
- ✓ Running shoes
- ✓ Chalk
- ✓ Knee sleeves