The HeroesFor time · Time cap 20 min
DT
DT is a Hero WOD in honour of USAF SSgt Timothy P. Davis: five rounds of 12 deadlifts, 9 hang power cleans and 6 push jerks with one barbell. Grip and barbell cycling under fatigue are the whole story.
The workout
5 rounds for time of:
12 deadlifts (155/105 lb, 70/48 kg)
9 hang power cleans (155/105 lb, 70/48 kg)
6 push jerks (155/105 lb, 70/48 kg)
Movement standards
- Deadlift: from the floor to full hip and knee extension.
- Hang power clean: bar starts above the knee, is received in the front rack above parallel, finish standing tall.
- Push jerk: from the front rack to locked out overhead, feet may move but no split.
- Rx load is 155 lb (70 kg) for men and 105 lb (48 kg) for women; the same bar for all three movements.
Scaling
- Load at 115/75 lb (52/34 kg) or a weight you can hang clean for 9 unbroken when fresh.
- Reduce to 3 rounds if 5 will take more than 20 minutes.
- Push press instead of push jerk if the jerk is new.
What is a good DT time?
| Level | Result |
|---|---|
| Beginner | 14 to 20 min (scaled or Rx) |
| Intermediate | 10 to 14 min Rx |
| Advanced | 7 to 10 min Rx |
| Elite | under 6 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- The classic strategy: do 11 deadlifts, break, then the 12th deadlift straight into the 9 hang cleans.
- Do 8 hang cleans, break, then the 9th clean straight into the 6 jerks.
- Use a hook grip and keep the bar close; grip is what ends DT.
Frequently asked questions
Log your DT time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
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