What is a good score for Des Moines?

Des Moines scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Des Moines score?

A good Des Moines score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Des Moines?

Your Des Moines approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Des Moines?

Des Moines 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 Des Moines work?

Des Moines primarily works the muscles involved in Wall Ball, Back Squat, General Mobility. This workout develops strength.

Des Moines WOD - Scaling & Strategy

Workout Description

Warm Up SOP plus :2 rounds of- 1 Gym Lap Duck Walk :30 Squat Stretch (in squat, knees pressed out :30/:30 Lizard Stretch 10/10 High Kicks Strength /Skill:Work to 1RM Back Squat (log if you hit a new one!) then; 1 Round max squats @ 50% 1RMMetabolic Conditioning :4 Rounds: AMRAP3; 20 Double under 10 Wall Ball 10/9 20/14 10/10 Single DB Overhead Lunge 50/35 Rest 2:00 Score = Rounds + Reps

Why This Workout Is Hard

The 1RM back squat plus max-rep set at 50% significantly pre-fatigues the legs before a metcon that is almost entirely leg-dominant (wall balls and DB overhead lunges). The 50/35 overhead lunges demand stability and strength that erode quickly on already-taxed quads. The 3:2 work-to-rest ratio helps recovery between AMRAP rounds, but cumulative squat volume across the full session makes this legitimately Hard for the average athlete.

Training Focus

This workout develops the following fitness attributes:

Strength (8/10): Working to a 1RM Back Squat is a true max-effort strength test. Combined with loaded DB overhead lunges at 50/35lb, strength is clearly a primary training stimulus in this session.

Stamina (7/10): Max squats at 50% 1RM, repeated wall balls, and DB overhead lunges across four AMRAPs accumulate significant muscular endurance fatigue, especially in legs and shoulders over the session.

Flexibility (7/10): Warm-up explicitly includes squat and lizard stretches. Overhead DB lunges demand hip flexor and shoulder mobility. Deep wall ball squats and duck walks reinforce hip and ankle flexibility throughout.

Power (5/10): Wall balls and double unders require explosive hip extension and quick jump mechanics. However, heavy squatting and loaded lunges involve more strength grinding, creating a balanced mix of power and force production.

Speed (5/10): AMRAP format rewards fast transitions and efficient cycling, particularly on double unders. Rest periods moderate urgency, but athletes must move quickly within each 3-minute window to accumulate competitive scores.

Endurance (4/10): Four AMRAP3 intervals with 2-minute rest periods limit sustained aerobic demand. Total work time is roughly 12 minutes broken into chunks, making this interval-style rather than pure cardio.

Modality Profile

8 total movements: Gymnastics (4) = Duck Walk, Squat Stretch, Lizard Stretch, Double-Under (bodyweight/coordination movements); Monostructural (1) = High Knees (cyclical cardio); Weightlifting (3) = Back Squat, Wall Ball, Dumbbell Overhead Lunge (external load movements). Raw percentages: G=50%, M=12.5%, W=37.5%, rounded to G:50, M:10, W:40.

Attribute	Score	Explanation
Endurance	4/10	Four AMRAP3 intervals with 2-minute rest periods limit sustained aerobic demand. Total work time is roughly 12 minutes broken into chunks, making this interval-style rather than pure cardio.
Stamina	7/10	Max squats at 50% 1RM, repeated wall balls, and DB overhead lunges across four AMRAPs accumulate significant muscular endurance fatigue, especially in legs and shoulders over the session.
Strength	8/10	Working to a 1RM Back Squat is a true max-effort strength test. Combined with loaded DB overhead lunges at 50/35lb, strength is clearly a primary training stimulus in this session.
Flexibility	7/10	Warm-up explicitly includes squat and lizard stretches. Overhead DB lunges demand hip flexor and shoulder mobility. Deep wall ball squats and duck walks reinforce hip and ankle flexibility throughout.
Power	5/10	Wall balls and double unders require explosive hip extension and quick jump mechanics. However, heavy squatting and loaded lunges involve more strength grinding, creating a balanced mix of power and force production.
Speed	5/10	AMRAP format rewards fast transitions and efficient cycling, particularly on double unders. Rest periods moderate urgency, but athletes must move quickly within each 3-minute window to accumulate competitive scores.

Attribute

Score

Explanation

Endurance

4/10

Four AMRAP3 intervals with 2-minute rest periods limit sustained aerobic demand. Total work time is roughly 12 minutes broken into chunks, making this interval-style rather than pure cardio.

Stamina

7/10

Max squats at 50% 1RM, repeated wall balls, and DB overhead lunges across four AMRAPs accumulate significant muscular endurance fatigue, especially in legs and shoulders over the session.

Strength

8/10

Working to a 1RM Back Squat is a true max-effort strength test. Combined with loaded DB overhead lunges at 50/35lb, strength is clearly a primary training stimulus in this session.

Flexibility

7/10

Warm-up explicitly includes squat and lizard stretches. Overhead DB lunges demand hip flexor and shoulder mobility. Deep wall ball squats and duck walks reinforce hip and ankle flexibility throughout.

Power

5/10

Wall balls and double unders require explosive hip extension and quick jump mechanics. However, heavy squatting and loaded lunges involve more strength grinding, creating a balanced mix of power and force production.

Speed

5/10

AMRAP format rewards fast transitions and efficient cycling, particularly on double unders. Rest periods moderate urgency, but athletes must move quickly within each 3-minute window to accumulate competitive scores.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Des Moines

Training Profile

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