Tomorrow, February 2nd, 2018 we will be testing the hero workout “DT”!
“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
This is my favorite workout. I absolutely love the challenge of it, it is efficiency, power, speed, burning lungs and graceful transitions all packed into one quick barbell workout where you don’t have to move outside of a 2ft square! Below is a full length video with demonstrations about how best to work through the movements, pacing and round strategies — As well as scaling. Underneath that I’ve added some of my tips written out.
Tip #1 – Learn to Hook Grip!
This will be the absolute easiest way for you to shave minutes off your DT time. Your grip dictates your shoulder and arm positions on the pull. If you’re down into your fingertips on the DL or HPC, you are all but done for in the next round.
Tip #2 – Define your plan / Break strategy
from the beginning, and stick to the same strategy in every round. If you feel like the first round breaking that way was “too easy”, it was probably perfect. The three best strategies for breaking it up are in the video above.
Tip #3 – Take big, deep breaths
while doing the DLs and the STO and EVERY time you break, focus on breathing. A shocking amount of people try to go so fast on this workout that they hold their breath on those two movements.
Tip #4 – Learn to Cycle Push Jerks!
Alex does a great job in this video of catching the HPC and the Push Jerks in the “dip” position for the jerk. It requires fast hips and a more wide-stance (catching stance) for the best cycling. Make sure you’re getting back under the bar, standing up quickly and then lowering right back into the dip for the next rep. We’ve been practicing this a TON – now make it pay off!
Tip #5 – Scale appropriately.
A lot of people push the barbell too heavy in this one. You should go no higher than 60% of your best Jerk max, a more recommended weight would be 50%. To accomplish the purpose of this workout, you need to be moving efficiently and quickly — not breaking into tons of sets and failing.If you’ve done DT before use this scale:
If you were under 8-minutes last time, move up to the next weight (maybe 10lbs heavier).
If you were over 10-minutes last time, try moving the bar 5-10lbs lighter and go a bit faster!
If you were between 8-10 minutes last time, stay at that same weight and try to PR your time!
Jeff Binek is the Owner and Fitness Coach at Friendship Fitness & Nutrition in Dublin, Ohio competed for over 8-years in CF – both individually and on teams, and coached over 30 athletes to Regional and Games appearances. His current “DT” time is 4:13. If you’re interested in CrossFit, reach out to us here.