What is a good score for Dave’s House?

Dave’s House scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Dave’s House score?

A good Dave’s House score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Dave’s House?

Your Dave’s House approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Dave’s House?

Dave’s House 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 Dave’s House work?

Dave’s House primarily works the muscles involved in Mountain Climber, Kettlebell Bent-Over Row, Kettlebell Swing. This workout develops muscular endurance.

Dave’s House WOD - Scaling & Strategy

Workout Description

Every :90 x 41: 10 bent over kb row, 10 kB swing, 10 Alt kB snatch 2: 20-25 calorie row3: 30 2-count flutter kicks 4: rest 4 sets:10/10 kB windmill20 2-count mountain climbers100 meter kB/dB waiter carryFinisher:75 (total) plank to plank burpees

Why This Workout Is Hard

The :90 EMOM structure (41 minutes) with continuous metabolic work creates significant fatigue accumulation. While individual movements are moderate-skilled and loads are light, the combination of rowing, KB cycling, and core work every 90 seconds allows minimal recovery. The 4-round strength block provides brief relief but the 75 burpees finisher hits already-fatigued athletes. Total volume and sustained intensity push this beyond Medium for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of repetitive kettlebell movements (rows, swings, snatches) across 41 rounds tests muscular endurance. The finisher of 75 burpees further exhausts total body stamina.

Endurance (7/10): 41 rounds of EMOM format with continuous rowing and kettlebell work demands sustained cardiovascular output. The 20-25 calorie row and repeated KB movements maintain elevated heart rate throughout.

Flexibility (6/10): Windmills require significant shoulder mobility and thoracic rotation. KB snatches and swings demand hip mobility. Flutter kicks and burpees require moderate spinal flexibility.

Power (6/10): KB swings and snatches are inherently explosive movements. Burpees demand powerful hip extension and upper body drive. However, EMOM pacing reduces pure power expression.

Strength (5/10): Moderate kettlebell loads in bent rows, swings, and snatches provide strength stimulus. Windmills and waiter carries demand core and shoulder stability under load.

Speed (5/10): EMOM format enforces steady pacing rather than sprint cycling. Transitions between movements are minimal. The finisher burpees allow faster cycling but overall workout emphasizes consistency over speed.

Modality Profile

Movements identified: Bent Over KB Row (W), KB Swing (W), Alt KB Snatch (W), Row (M), Flutter Kicks (G), KB Windmill (W), Mountain Climbers (G), KB/DB Waiter Carry (W), Plank to Plank Burpees (G). Total: 9 unique movements. Gymnastics: 3 (Flutter Kicks, Mountain Climbers, Burpees) = 33%. Monostructural: 1 (Row) = 11%. Weightlifting: 5 (KB Row, KB Swing, KB Snatch, KB Windmill, Waiter Carry) = 56%. Rounded to nearest 10%: G=40, M=20, W=40.

Attribute	Score	Explanation
Endurance	7/10	41 rounds of EMOM format with continuous rowing and kettlebell work demands sustained cardiovascular output. The 20-25 calorie row and repeated KB movements maintain elevated heart rate throughout.
Stamina	8/10	High volume of repetitive kettlebell movements (rows, swings, snatches) across 41 rounds tests muscular endurance. The finisher of 75 burpees further exhausts total body stamina.
Strength	5/10	Moderate kettlebell loads in bent rows, swings, and snatches provide strength stimulus. Windmills and waiter carries demand core and shoulder stability under load.
Flexibility	6/10	Windmills require significant shoulder mobility and thoracic rotation. KB snatches and swings demand hip mobility. Flutter kicks and burpees require moderate spinal flexibility.
Power	6/10	KB swings and snatches are inherently explosive movements. Burpees demand powerful hip extension and upper body drive. However, EMOM pacing reduces pure power expression.
Speed	5/10	EMOM format enforces steady pacing rather than sprint cycling. Transitions between movements are minimal. The finisher burpees allow faster cycling but overall workout emphasizes consistency over speed.

Attribute

Score

Explanation

Endurance

7/10

41 rounds of EMOM format with continuous rowing and kettlebell work demands sustained cardiovascular output. The 20-25 calorie row and repeated KB movements maintain elevated heart rate throughout.

Stamina

8/10

High volume of repetitive kettlebell movements (rows, swings, snatches) across 41 rounds tests muscular endurance. The finisher of 75 burpees further exhausts total body stamina.

Strength

5/10

Moderate kettlebell loads in bent rows, swings, and snatches provide strength stimulus. Windmills and waiter carries demand core and shoulder stability under load.

Flexibility

6/10

Windmills require significant shoulder mobility and thoracic rotation. KB snatches and swings demand hip mobility. Flutter kicks and burpees require moderate spinal flexibility.

Power

6/10

KB swings and snatches are inherently explosive movements. Burpees demand powerful hip extension and upper body drive. However, EMOM pacing reduces pure power expression.

Speed

5/10

EMOM format enforces steady pacing rather than sprint cycling. Transitions between movements are minimal. The finisher burpees allow faster cycling but overall workout emphasizes consistency over speed.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Dave’s House

Training Profile

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