What is a good time for Donny?

Good times for Donny depend on your fitness level: Elite athletes finish under 21:45, advanced athletes target 21:45-19:15, intermediate athletes aim for 19:15-16:00, and beginners should focus on proper form over 16:00.

What is considered a good Donny time?

A good Donny time for most CrossFit athletes is between 19:15-16:00 (intermediate level). Elite times are under 21:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Donny?

Your Donny pace should match your fitness level. Beginners should aim to finish around 16:00 with good form, while advanced athletes can target 21:45-19:15. Always prioritize proper movement over speed.

How do I scale Donny?

Donny can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Donny work?

Donny is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) Burpees

Why This Workout Is Hard

Hero WOD (Ladder Couplet). Combines heavy deadlifts (225lb) with burpees in a high-volume pyramid rep scheme (21-15-9-9-15-21), testing strength endurance and conditioning.

Benchmark Times for Donny

Elite: <21:45
Advanced: 21:45-19:15
Intermediate: 19:15-16:00
Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Cycling heavy deadlifts (90 total reps at 225/155 lb) and performing high-volume burpees (90 total) severely tests posterior chain, grip, and full-body muscular stamina.
Strength (8/10): Deadlifts at 225/155 lbs are a heavy load, making this a strength-biased WOD, especially with the high total volume.
Endurance (7/10): The high-volume pyramid rep scheme (21-15-9-9-15-21) of deadlifts and burpees creates a significant metabolic and cardiovascular challenge.
Power (7/10): Deadlifts, when performed explosively, are a primary power movement. Burpees also have an explosive jump component.
Speed (5/10): Efficiently cycling heavy deadlifts and maintaining a steady pace on burpees is key, especially as fatigue sets in during the ascending part of the ladder.
Flexibility (3/10): Requires good hamstring flexibility for deadlifts and basic mobility for burpees.

Modality Profile

A G/W couplet with a gymnastics movement (Burpees) and a weightlifting movement (Deadlifts).

Similar Workouts to Donny

If you enjoy Donny, you might also like these similar CrossFit WODs:

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These WODs similar to Donny share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	The high-volume pyramid rep scheme (21-15-9-9-15-21) of deadlifts and burpees creates a significant metabolic and cardiovascular challenge.
Stamina	8/10	Cycling heavy deadlifts (90 total reps at 225/155 lb) and performing high-volume burpees (90 total) severely tests posterior chain, grip, and full-body muscular stamina.
Strength	8/10	Deadlifts at 225/155 lbs are a heavy load, making this a strength-biased WOD, especially with the high total volume.
Flexibility	3/10	Requires good hamstring flexibility for deadlifts and basic mobility for burpees.
Power	7/10	Deadlifts, when performed explosively, are a primary power movement. Burpees also have an explosive jump component.
Speed	5/10	Efficiently cycling heavy deadlifts and maintaining a steady pace on burpees is key, especially as fatigue sets in during the ascending part of the ladder.

Donny

For Time Ladder Couplet

21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) Burpees

826 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

11:00Elite

17:00Target

21:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

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For TimeCouplet

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Dia

For TimeCouplet

For Time 118 Bar Facing Burpees 26 Squat Clean Thrusters (135/95 lb)

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91% similar

AMRAP

AMRAP in 20 minutes 8 Strict Pull-Ups 8 Box Jumps (36/30 in) 12 Kettlebell Swings (2/1.5 pood)

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91% similar

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For TimeChipper

For Time: 5 Wall Walks 50 calorie Row 5 Wall Walks 25 Deadlifts (225/155 lb) 5 Wall Walks 25 Cleans (135/85 lb) 5 Wall Walks 25 Snatches (95/65 lb) 5 Wall Walks 50 calorie Row Time cap: 20 minutes

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