CrossFit® is known for its inspiring and challenging WODs, but some stand out for the intensity and special meaning they carry. One of them is named “DT Hero Wod”.
This workout is a tribute to a true hero and, at the same time, an endurance test e force for CrossFit® practitioners.
In this article we will find out what DT Hero Wod is, what is its history and some valuable advice to better deal with it.
Index
History of the DT Hero WOD
Sergeant Timothy P. Davis (also known as DT), was a decorated and respected Special Operations Command Airman who died when his vehicle was hit by an IED during Operation Enduring Freedom in Afghanistan on February 20, 2009.
Born in Aberdeen, Washington, Davis survived his wife and 1-year-old son. This workout was created as a tribute to him.
DT Hero Wod: how to run it?
DT is a CrossFit® Hero WOD composed of 5 rounds for time of a cycle of three barbell movements.
5 rounds for time:
- 12 deadlifts (70kg/48kg)
- 9 Hang Power Cleans (70kg/48kg)
- 6 Push Jerks (70kg/48kg)
The repetitions are performed sequentially without putting the bar down until the completion of each round.
Learn more about the required exercises
- deadlifts: This movement involves lifting the barbell from the ground to a standing position, keeping your back straight and your abs tight. There pinch (made with three fingers) it can be overhand or alternate, depending on the athlete's preferences.
- Hang Power Clean: In this movement, the lifter lifts the barbell from a mid-thigh “hang” position to the shoulders, with a deadlift-like grip. Explosiveness and coordination are essential to successfully execute this phase.
- Push Jerks: This movement involves a leg drive to push the barbell overhead, fully extending the arms. Using the power of the leg drive, the lifter brings the barbell overhead. Shoulder strength and balance control are key in this phase.
The best strategies for dealing with DT
- Weight Management: If you are untrained, do not attempt this with the RX weights described. The choice of the weight of the barbell is essential to complete this Hero Wod successfully. Since the goal is to finish as fast as possible, choose a weight that challenges you, but still allows you to maintain good technique throughout the reps.
- Strategic break: consider strategically taking short breaks between moves to recover slightly before moving on to the next. This can help you maintain a consistent pace throughout your rounds.
- Concentration on technique: Maintain solid technique throughout your workout to prevent injuries and maximize efficiency. Proper form will also help you make the most of your body's power to tackle repetitions with less effort.
- Energy distribution: The DT hero wod requires a balance of strength and explosive energy needed for the three movements. With intelligent energy distribution, he tries not to overexert you initially, so you have enough strength for the later rounds.
Always remember that safety is your top priority during any CrossFit® workout. If you have any concerns about your ability to perform DT safely or have any pre-existing health concerns, always consult a professional before undertaking this type of training.