The DT WOD is a legendary CrossFit Hero workout designed to challenge your strength, stamina, and mental toughness with a simple barbell and relentless pace. If you want a benchmark that tests both your physical capacity and your grit, DT is one of the most iconic Hero WODs in the CrossFit community.
Understanding DT is crucial for athletes looking to measure progress or honor the spirit of heroism. This workout is a tribute to USAF Staff Sergeant Timothy P. Davis and is known for its combination of deadlifts, hang power cleans, and push jerks, all performed for time. Whether you’re a CrossFit regular or just getting started, knowing the movements, strategy, and scaling options will help you attack this WOD with confidence.
- DT is 5 rounds for time of 12 deadlifts, 9 hang power cleans, and 6 push jerks
- RX weights: 155 lb for men, 105 lb for women
- Focuses on barbell cycling, grip strength, and conditioning
- Easily scalable for all fitness levels
- For official details, visit the CrossFit Hero WOD page and WODwell DT Hero WOD
What Is the DT WOD?
Overview of the DT Hero Workout
The DT WOD is a classic “Hero” workout named after USAF Staff Sgt. Timothy P. Davis, who died in the line of duty in 2009. Hero WODs are known for being mentally and physically demanding, created to honor fallen heroes. DT is revered in the CrossFit community for its focus on barbell movements and minimal equipment.
Workout structure:
- 5 Rounds For Time:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Standard RX weights:
- Men: 155 lb (70 kg)
- Women: 105 lb (48 kg)
Source: CrossFit.com – DT Workout, WODwell
Why the DT WOD Is So Effective
Full-Body Challenge in a Simple Package
The DT WOD is loved (and feared) for a reason:
- Engages multiple muscle groups: Your back, shoulders, legs, and grip get a serious workout.
- Tests cardiovascular and muscular endurance: High reps with little rest build stamina.
- Honors heroism: Every rep is a tribute, making the mental component as important as the physical.
The “phone-booth” format—one barbell, one space—means it’s accessible in almost any gym.
How To Approach and Master DT
Strategies for Success
- Break Up Reps Smartly
Instead of all 12 deadlifts, try stopping at 11, rest, then go straight into your cleans.
Break hang power cleans at 8 reps to save your grip, then finish with 1 and start your jerks without setting the bar down. - Use the Right Grip
Hook grip or alternating grip can protect your hands and keep your cycle speed up. - Pacing & Breathing
DT can burn out your forearms and lungs fast. Pace early rounds and use steady, deep breaths between sets. - Stick With Your Plan
Decide your break points before you start—and stick to them unless you absolutely must adjust. - Warm Up Properly
Warm up with lighter barbell cycling, dynamic stretching, and grip prep to avoid injury.
Pro tip: Experienced athletes finish DT in 5–8 minutes, but most see times between 8–15 minutes. Beginners can take up to 20 minutes—your goal is good form, not speed.
More tips and demo videos: How To Pace the DT WOD (YouTube)
Scaling DT for All Levels
Not everyone can hit RX weights, especially under fatigue. Smart scaling preserves the stimulus and challenge:
| Athlete Level | Recommended Weight (Men/Women) | Notes |
|---|---|---|
| Beginner | 45 lb / 35 lb (empty bar) | Focus on movement quality |
| Intermediate | 95 lb / 65 lb | Unbroken rounds possible |
| Advanced/RX | 155 lb / 105 lb | For experienced lifters |
| “Heavy DT” | 205 lb / 145 lb+ | For elite athletes only |
You can also scale reps or reduce rounds as needed.
(Source: Swolverine.com, Rhapsody Fitness)
DT WOD Benchmarks and Average Times
How fast should you finish DT? Here are typical time ranges (based on recent stats and competition data):
- Beginner: 16–20 minutes
- Intermediate: 10–15 minutes
- Advanced: 6–9 minutes
- Elite: 5–6 minutes (top games athletes: men ~5:50, women ~6:30)
(Source: MarathonHandbook.com DT Guide, 2024, DrWorkout.Fitness)
DT WOD FAQs
- Is DT good for weight loss?
Yes! DT is high-intensity and burns calories, while building lean muscle and grip strength. - How often should you do DT?
1–2 times per quarter is plenty. It’s demanding and should be programmed as a test, not a daily WOD. - What if I can’t finish at RX weight?
Scale the load. Focus on unbroken barbell cycling and consistent pace for best results. - Has the DT WOD changed recently?
The classic DT format remains the same, but some gyms now offer “Heavy DT” and team variants. Always check your gym’s policy or CrossFit’s official workout archives for updates.
Conclusion
DT is more than a workout—it’s a mental and physical benchmark that honors a hero while pushing you to new heights. Whether you’re chasing your first unbroken round or a new PR, focus on smart strategy, pacing, and respect for the barbell. Ready to test yourself? Hit DT at your next CrossFit class and see what you’re made of!