In short
- DT is 5 rounds For Time of 12 deadlifts, 9 hang power cleans and 6 push jerks.
- One round is 27 reps and the total is 135.
- The score is the total time, compared with your previous record.
- You scale it by lowering the load and, if needed, the rounds.
- It is barbell work: technique comes before speed.
What is the DT WOD?
DT is a named WOD with a fixed workout, classed among the "Hero WODs", those dedicated to people who died in service, like Murph. It is repeated to measure progress: because it does not change, today's time can be compared with the one from weeks or months ago.
It is a For Time in rounds (RFT): the work is fixed and what you measure is how long it takes. The formats are defined in the WOD formats glossary.
What is the DT workout?
- Rounds
- Five, For Time.
- The set
- 12 deadlifts, 9 hang power cleans and 6 push jerks, in that order.
- Total
- 12 + 9 + 6 = 27 reps per round and 5 × 27 = 135 in total.
All three movements use the same load. In the hang power clean the bar does not start from the floor, and the push jerk takes the bar from the shoulders overhead with a leg drive. The load is set by the Rx version for your category; check the current standard of your box or competition.
How is DT scored?
The score is the total time, from the moment the clock starts until you finish the last push jerk. If your version has a time cap and you reach it, log the cap and the reps you were missing.
Also log the load: a time with a different load cannot be compared with the previous one.
How do I scale DT?
Follow the order of the guide to scaling a WOD and change one thing at a time.
Scaled
- Load
- Lower the weight to one with which you can chain the three movements with good technique.
- Movement
- If you have no barbell or a movement is not working, use dumbbells or a kettlebell and log it as a scaled version.
- Volume
- Reduce the rounds. Made-up example: 3 rounds, which is 81 reps.
Half version
The same set with fewer rounds, like the volume example above. Log it as a reduced version, not as DT.
At home
With one or two dumbbells or a kettlebell you keep the three movements and the reps; the load changes and so does the version you log.
With a partner
Alternating rounds: one person does a full round and the other the next one, with a single barbell. How to split and score is in the partner WOD guide.
How do I pace DT?
- Choose a load with which you do not have to stop mid-round.
- Keep your technique on every rep, especially in the last rounds: the bar weighs the same and you are more tired.
- Take short breaks decided in advance, instead of long stops.
- With a timer you do not have to watch the clock; the WOD timer guide explains how to set it up.
How do I compare my DT with another day's?
Compare with your own record, not with other people's times. Two attempts are comparable if the load, the rounds and the movement standard match.
Log the context (sleep, previous fatigue) and repeat it from time to time; the interval is in the benchmark WODs guide.
What are the most common questions?
What is the DT WOD?
A benchmark among the so-called Hero WODs: 5 rounds, For Time, of 12 deadlifts, 9 hang power cleans and 6 push jerks, with the same load.
How many reps is DT?
135: 27 per round (12 + 9 + 6) for 5 rounds.
What is a good time for DT?
There is no single correct time for everyone: it depends on the load and your category. What is useful is comparing it with your own previous record under the same conditions.
How do I scale DT?
By lowering the load and, if needed, reducing the rounds or swapping the barbell for dumbbells or a kettlebell. You change one thing at a time and log the version.
What is a hang power clean?
A power clean in which the bar does not start from the floor but from the hang position, already lifted. It ends with the bar on the shoulders.
What does Zoku Athletics offer for doing DT?
Zoku Athletics brings together a multimodal timer (For Time, AMRAP, EMOM, Tabata and mixed) that times DT so you do not have to watch the clock while you move. How to set it up step by step is in the WOD timer guide.
If you only need the clock, the online WOD timer on this website runs in the browser, with no sign-up and no cookies.
You can create your Free account on the website, no card needed; how the account and the subscription are managed is covered in account and subscription on the Zoku site.
The app is not public on the stores yet. It is in testing and there is no launch date.
How can I try Zoku Athletics?
The Free plan is free, with no card and no expiry. Pro and Elite are paid; what each includes is shown in the plans section of the home page.
Who is behind the website and the app: About Zoku Athletics.