Workout Description
5 Rounds for Time:
12 Deadlifts (205/145 lb)
9 Hang Power Cleans (205/145 lb)
6 Push Jerks (205/145 lb)
Why This Workout Is Very Hard
A challenging version of the Hero WOD 'DT', 'Heavy DT' was featured as Workout #5 in the 2015 CrossFit Games. It demands significant strength and barbell cycling endurance over 5 rounds, each consisting of 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks, all performed with a heavier weight of 205 lb for men and 145 lb for women.
Benchmark Times for Heavy DT
- Elite: <18:01
- Advanced: 18:01-16:01
- Intermediate: 16:01-13:01
- Beginner: >13:01
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): The 205/145 lb load is very heavy for all movements in the DT complex, especially for this volume. This WOD is a major test of strength and strength endurance under fatigue.
- Stamina (8/10): Cycling through 135 total barbell movements (60 DL, 45 HPC, 30 PJ) at a heavy 205/145 lbs will severely tax full-body strength-stamina, particularly grip, back, legs, and shoulders.
- Power (8/10): Hang power cleans and push jerks are primary power movements. Deadlifts, even heavy, require power. Maintaining high power output with heavy loads for 5 rounds is critical.
- Endurance (7/10): Five rounds for time of the 'DT' complex with heavier loads: 12 Deadlifts (205/145lb), 9 Hang Power Cleans (205/145lb), 6 Push Jerks (205/145lb). This tests strength endurance and barbell cycling capacity with significantly heavier weights than standard DT.
- Flexibility (4/10): Requires good mobility for deadlifts, hang power cleans (front rack), and push jerks (overhead) at heavy loads.
- Speed (4/10): Focus is on completing the heavy lifts with good form and managing fatigue. Cycling speed will be moderate due to the heavy load. Minimizing rest while maintaining quality is key.
Modality Profile
A heavier version of DT. It remains a pure weightlifting test, with an even greater emphasis on strength.
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