What is a good score for Weighted Dip 1RM?

Good scores for Weighted Dip 1RM depend on your fitness level: Elite athletes perform over 0lb, advanced athletes target 30lb-0lb, intermediate athletes aim for 80lb-30lb, and beginners should focus on proper form over hitting 80lb.

What is considered a good Weighted Dip 1RM score?

A good Weighted Dip 1RM score for most CrossFit athletes is between 80lb-30lb (intermediate level). Elite scores are over 0lb, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Weighted Dip 1RM?

Your Weighted Dip 1RM target should match your fitness level. Beginners should aim for around 80lb with good form, while advanced athletes can target 30lb-0lb. Always prioritize proper movement over maximum reps.

How do I scale Weighted Dip 1RM?

Weighted Dip 1RM 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 Weighted Dip 1RM work?

Weighted Dip 1RM is a full-body workout that develops multiple fitness domains.

Workout Description

Maximum external weight added for one successful strict dip

Why This Workout Is Very Hard

A weighted dip requires substantial upper-body pressing strength and shoulder control. Although total volume is low, heavy added load makes full range and stable positions demanding.

Training Focus

This workout develops the following fitness attributes:

Strength (10/10): The benchmark directly tests maximal upper-body pressing strength with added external load.
Power (5/10): Strong force production through the sticking point helps, but the movement is less ballistic than an Olympic lift.
Stamina (2/10): Build-up attempts create some pressing fatigue, but repeated volume is not the scored demand.
Flexibility (2/10): A controlled full-range dip requires usable shoulder extension and stable scapular movement.
Speed (1/10): Deliberate setup, control, and full recovery matter more than movement speed.
Endurance (1/10): Single attempts with full recovery create almost no sustained cardiovascular demand.

Scaling Options

Build to one strict bodyweight dip, or use the least assistance that permits a controlled full-range repetition. Record assistance separately rather than as added weight.

Scaling Explanation

Bodyweight and assisted dips preserve the strict pressing pattern. The leaderboard score is only the external weight added to a successful repetition, not bodyweight plus added load.

Intended Stimulus

Test maximal strict dipping strength through a controlled full range. Rest fully between attempts and keep the shoulders stable without using a kip or leg swing.

Coach Insight

Start from locked elbows, descend under control to the agreed depth, and press to a stable lockout. Make small load jumps and stop when range or shoulder position changes.

Benchmark Notes

The ladder scores added external weight, not total system weight. It interpolates published one-rep weighted dip standards while keeping 0 lb as the unassisted entry point. L5 starts at 50 lb for men and 15 lb for women; L10 starts at 240 lb and 130 lb.

Modality Profile

The only movement is a strict dip with added load, which remains a gymnastics pressing movement: G 100%, M 0%, W 0%.

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These WODs similar to Weighted Dip 1RM share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	1/10	Single attempts with full recovery create almost no sustained cardiovascular demand.
Stamina	2/10	Build-up attempts create some pressing fatigue, but repeated volume is not the scored demand.
Strength	10/10	The benchmark directly tests maximal upper-body pressing strength with added external load.
Flexibility	2/10	A controlled full-range dip requires usable shoulder extension and stable scapular movement.
Power	5/10	Strong force production through the sticking point helps, but the movement is less ballistic than an Olympic lift.
Speed	1/10	Deliberate setup, control, and full recovery matter more than movement speed.

Weighted Dip 1RM

For Load Single Movement

Maximum external weight added for one successful strict dip

Difficulty:

Very Hard

Modality:

Stimulus:

Test maximal strict dipping strength through a controlled full range. Rest fully between attempts and keep the shoulders stable without using a kip or leg swing.

Insight:

Start from locked elbows, descend under control to the agreed depth, and press to a stable lockout. Make small load jumps and stop when range or shoulder position changes.

Scaling:

Build to one strict bodyweight dip, or use the least assistance that permits a controlled full-range repetition. Record assistance separately rather than as added weight.

Your Scores:

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