DT WOD: The Crossfit Challenge for Total Body Conditioning

The DT WOD exercise is a hero WOD from CrossFit.

Athletes must complete five rounds of 12 deadlifts (155/105 lb), 9 hang power cleans (155/105 lb), and 6 push jerk (155/105 lb) in order to complete the workout.

DT is named for USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009, while supporting operations in OEF when an IED struck his vehicle.

This is a standard hero exercise, with a good amount of weight and reps spread out across 5 rounds.

Don’t be scared to reduce the weight if it’s too heavy to complete numerous repetitions unbroken.

If scaling is necessary, reduce the weight.

For uniformity, use the same weight for each movement. Speak with your coach if you need to scale anything else.

What Exactly Is DT Workout?

Here’s CrossFit Games darling Annie Thorisdottir completing “DT” with the men’s RX weight of 155 lbs:

“DT” is a difficult exercise that incorporates three barbell movements: the deadlift, hang power clean, and push jerk.

5 Timed Rounds:

  • 12 Deadlifts (155/105 lb)
  • 9 x 155/105 lb Hang Power Clean
  • 6 x 155/105 lb Push Jerk

WOD Strategy for DT

Here are three important tactics for the CrossFit workout “DT”:

Strategy Number One

What is a DT WOD

In general, try to lower the bar as few times as feasible.

Unless you’re doing deadlifts, each rest in between reps equals an additional deadlift that won’t count against your score.

During the deadlifts, rest.

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To save energy, don’t be scared to remove the bar from the top of each.

Do all you can to avoid breaking up the hang power cleans and push jerks however you approach the program.

In the latter situation, you’ll also need to perform an extra hang power clean to bring the bar in place.

Strategy Number Two

Is DT a hard workout

Don’t put the bar down between your final deadlift and your first hang power clean.

As I have stated, the most common error individuals do with DT is performing excessive deadlifts.

The last deadlift serves as an excellent transition into your first hang power clean.

Reps 8 and 9 will let you collect your breath before moving on to the cleans.

Strategy Number Three

Is DT a hero workout

Push jerk are the most effective technique to lock out the bar, but if your shoulders aren’t strong enough, you might have to split jerk a few of them.

That’s OK.

Just make sure you get a good dip and drive with each rep.

In the early rounds, push presses or muscled through jerks will blast your shoulders up. You’ll pay for it afterwards.

Scaled DT WOD

What is a good time for DT WOD

“DT” as prescribed is 135 repetitions from start to finish.

Scale the weight on the bar rather than reducing reps from deadlifts, hang power cleans, or push jerk to get the most out of this exercise.

This workout might take anywhere from 4 to 10 minutes on average.

You could use 65lbs for a beginner CrossFitter and still get a terrific workout.

You could perform less total rounds, but because it’s already a quick session (or is meant to be), scaling weight is probably the best option.

Suggestions for the DT WOD

  • Start with a less weight and gradually increase to the suggested amount; don’t be afraid to cut down if it seems too heavy.
  • If necessary, divide the representatives into smaller groups.
  • If necessary, scale the motions.
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Remove All Unnecessary Reps

The most effective approach to complete DT is to go from deadlifts to hang power cleans to push jerk without putting the weight down.

If you take a break between exercises, you’ll have to do more reps to get the barbell back to the hang or racked position.

When Should I Sleep ?

The optimal time to take a break is at the end of a round.

Rest in the midst of the deadlifts or hang power cleans if you’re going to take a break in the middle of a round.


Try to finish DT with the specified amount of rounds and reps, but change the load and/or motions.

Get Off The Weight

You should utilize the same barbell for all three exercises in DT.

Scale the load such that you can finish the first few rounds almost unbroken.

The Undeniable Advantages of CrossFit Workout

CrossFit training is a conditioning and strength program that is commonly employed by police academies, tactical operations teams, military special operations groups, and others.

Workouts are designed to improve cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

Every day, a fresh WOD (workout of the day) will put a different element of your functional strength or fitness to the test, assisting with the ultimate objective of bodybuilding for optimal strength.

And, while the workouts are useful to men and women with physically demanding occupations, they are also beneficial to everyone who spends their days behind a desk.

In this article, we talked about a specific WOD named DT.

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DT is a CrossFit hero exercise that will put your strength, fitness, and efficiency with a barbell to the test.

Limit the number of transitions and additional deadlifts you must complete to earn a decent score.

Time your breaks properly so you don’t have to take up the bar more than necessary, wasting energy.

Simply take the weight off the bar to scale.

Scaling reps is not optimal for this workout because it may be done fast.

You might not get as high a score as Annie Thorisdottir on this one, but it will test you nevertheless.

Fill your bar with booze and start to work.

Best wishes!


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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