DT WOD — The Barbell Complex That Exposes Your Weaknesses
DT is 5 rounds for time of 12 deadlifts, 9 hang power cleans, and 6 push jerks, all at 155lb (70kg) for men and 105lb (48kg) for women — and the barbell never leaves your hands within a round. The challenge is not any single movement in isolation. It is managing the bar through three different pulling and pressing demands with a load that becomes significantly harder by round 3 because your grip, posterior chain, and pressing muscles are all compromised simultaneously.
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Coach-Written Guide
CrossFit Workout Plan — Stop Winging It and Start Progressing
Most CrossFit athletes do not follow a plan. They show up, do the WOD of the day, and call it training. For general fitness, that works fine. But if you have been doing CrossFit for more than a year and your lifts have stalled, your benchmark times have plateaued, or you feel like you are always tired without getting fitter — the problem is not your effort. It is the absence of a plan. This guide explains how to build a CrossFit workout plan that produces measurable results.
Read the full guide — 10 min readCommon Questions
What is the DT WOD?
DT is a CrossFit Hero WOD: 5 rounds for time of 12 deadlifts, 9 hang power cleans, and 6 push jerks at 155lb (70kg) for men and 105lb (48kg) for women. Named in honor of USAF SSgt Timothy P. Davis. The defining characteristic is that the barbell must not be dropped between movements within a round — transitions happen while holding the bar, making grip endurance and fatigue management critical.
What is a good DT time?
Beginner (scaled): 18–25 minutes. Intermediate: 12–18 minutes. Advanced: 8–12 minutes. Elite: under 8 minutes. Sub-15 minutes at Rx is a solid intermediate benchmark. The world-class standard is under 6 minutes — which requires stringing large unbroken sets through all 5 rounds with minimal rest between rounds.
Should I drop the bar between movements in DT?
The traditional standard is to not drop the bar between movements within a round — deadlift transitions directly to hang power clean, then to push jerk, all without setting the bar down. In competition settings, check the specific rules. For training, practicing the no-drop standard builds the grip and positional strength that makes you better at every barbell cycling workout, not just DT.
How do I scale DT?
Scale the weight first. A load where you can do all 12 deadlifts unbroken in round 1 and still string 3–4 hang power cleans together in round 4 is the right starting point. 115/75lb or 95/65lb are common scales. Do not sacrifice the complex nature of the workout by going so light that grip is never a factor — the whole stimulus of DT is managing a challenging load through three movements.
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