The DT Hero Workout
Rx’d
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 105 lb ♂ 155 lb
Intermediate
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 65 lb ♂ 95 lb
Beginner
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 35 lb ♂ 45 lb
What Is the DT Workout?
“DT“
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
About the DT Workout
DT is a CrossFit Hero workout written in honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF, and his vehicle was struck by an improvised explosive device. Davis is survived by his wife, Megan; and 1-year-old son, T.J.
FAQs
“DT” is performed by completing all 12 deadlift reps before moving on to the hang power clean. Once all 9 hang power clean reps have been completed, the athlete then completes 6 push jerk reps before starting back with the deadlift. The athlete completes this cycle a total of 5 times.
Strategies for completing DT include scaling the weight as needed (see Intermediate and Beginner options), breaking up the sets into manageable chunks, not going out too fast, finding a sustainable pace, and focusing on technique as fatigue accumulates.
Intermediate Variation
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks♀ 65 lb ♂ 95 lb
Beginner Variation
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks♀ 35 lb ♂ 45 lb
A single round of DT takes approximately 50-80 seconds for an experienced athlete.
- Beginner: 15-19 minutes
- Intermediate: 10-14 minutes
- Rx’d: 6-9 minutes
- Elite: under 5 minutes
How to Train for DT
The best way to train for DT is to first master the technique for the deadlift, hang power clean, and push jerk. Then, performing deadlifts, hang power cleans, and push jerks at weights heavier than the DT standard will develop the strength to handle the volume of reps included in DT. Finally, athletes should practice barbell cycling, or linking repeated reps of a barbell movement together, to improve their efficiency in moving through the reps for DT and improving their stamina and cardiorespiratory endurance.