Hero Workout: DT

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

RX’d

5 RFT:

12 Deadlifts (155, 105)

9 Hang Power Cleans

6 Push Jerks

12:00 min Time Cap

Intermediate

5 RFT:

12 Deadlifts (135, 95)

9 Hang Power Cleans

6 Push Jerks

Beginner

5 RFT:

12 Deadlifts (75, 55)

9 Hang Power Cleans

6 Strict Press

Highlights

You couldn’t ask for a better workout to increase strength and build lean muscle. Utilizing compound movements at a high volume will have numerous physiological effects on our body and test our capacity to move efficiently when the fatigue sets in. Pick a weight that you may force you to break the hang power cleans before heading into the push jerks in the later rounds.

Know the Movements

Ensure you have solid technique for deadlifts, hang power cleans, and push jerks. Practice each movement with lighter weights to dial in your form.

Strategize the Breaks

DT is a grip-intensive workout, so breaking up the sets smartly can help manage fatigue. Consider breaking the deadlifts into 11 + 1, so you can go directly into the hang power cleans. Break the hang power cleans into 8 + 1, allowing you to go straight into the push jerks.

Use Hook Grip

Using a hook grip for the deadlifts and hang power cleans can help save your grip strength for the later rounds.

Pace Yourself

Although the weights might feel manageable in the first few rounds, fatigue can set in quickly. Aim for consistent, controlled reps rather than going out too fast and burning out.

Manage Your Breathing

Breathe consistently throughout each movement. Exhale during the effort phase (e.g., the pull of the clean or the press of the jerk) and inhale during the reset phase.

Stay Mentally Tough

DT is a short but intense workout. Stay focused, and break it down mentally into smaller, manageable sets. Remind yourself of why you're doing the workout, honoring the hero it's named after.

Scale Appropriately

If the prescribed weights are too heavy, scale down to a weight that allows you to maintain good form throughout the workout. The goal is to complete the workout safely and efficiently.

Approaching DT with a solid strategy, good form, and mental toughness will help you complete this challenging Hero workout effectively.