Hard Difficulty
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DT HERO WOD
Honoring Air Force Staff Sergeant Timothy Davis
A barbell complex that tests grip endurance and technical lifting under fatigue.
Choose Your Skill Level
The Workout
- 12 Deadlifts (155/105 lb)
- 9 Hang Power Cleans (155/105 lb)
- 6 Push Jerks (155/105 lb)
- Repeat for 5 rounds
Time Cap
25 minutes
Rx Standards
Men (Rx)
155lb for all movements
Women (Rx)
105lb for all movements
Equipment Needed
Barbell
Plates
Recommended Gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Strategy Overview
Barbell cycling efficiency and grip management are key. Don't drop the bar unnecessarily.
Honoring a Hero
Air Force Staff Sergeant Timothy Davis was killed in Afghanistan in 2009. He was known by his call sign "DT."
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
1
Grip endurance is the key limiter
2
Practice the barbell complex before attempting
3
Chalk hands frequently
4
Smooth, rhythmic breathing pattern
5
This workout rewards barbell cycling efficiency