About DT
DT is named after U.S. Air Force Staff Sgt. Timothy P. Davis, who was killed in Afghanistan in 2009.
Benchmark WOD · Hero WOD
DT WOD
Five rounds of 12 deadlifts, 9 hang power cleans and 6 push jerks with one barbell. A Hero WOD that hammers your grip, your back and your shoulders.
The workout
- 5 rounds for time of:
- 12 deadlifts
- 9 hang power cleans
- 6 push jerks
Rx: 70 / 47.5 kg (155 / 105 lb), one barbell for all three movements.
What is a good DT time?
| Level | Time |
|---|---|
| Elite | under 7:00 |
| Advanced | 7:00–10:00 |
| Intermediate | 10:00–14:00 |
| Beginner | 14:00+ (often scaled) |
Rough community ranges at Rx, not official standards. Your own last attempt is the number that matters most.
How to scale DT
Scale so you finish with good movement and roughly the intended stimulus, not so you survive at Rx.
- Lighter barbell: about 50 to 60 % of your best power clean.
- Fewer rounds: 3 rounds instead of 5.
- Push press instead of push jerk if your jerk timing is not there yet.
DT strategy and tips
Grip decides DT. Break the deadlifts early, for example 7 + 5, and try to keep the hang power cleans in one or two sets, because that is where the grip runs out.
Do not miss jerks. A failed rep overhead costs more time than a short planned rest, so put the bar down before your form goes.
Log DT in FreeWOD
Log your time and the barbell weight. If you broke sets differently from last time, add a quick note. It explains a faster or slower time later.