Scaled DT
scale DT
12 deadlifts (95/65 lb)
9 hang power cleans (95/65 lb)
6 push press (95/65 lb)
Hero WODFor Time20 min cap
DT Hero WOD: Barbell Cycling Guide & Strategy
USAF Staff Sergeant Timothy P. Davis
U.S. Air Force — KIA February 20, 2009, Kunar Province, Afghanistan
DT is five rounds for time of 12 deadlifts, 9 hang power cleans, and 6 push jerks — all performed at 155/105 lb on the same barbell without re-loading. It honors USAF Staff Sergeant Timothy P. Davis, killed in action in Afghanistan in 2009. What makes DT unique is the technical demand: this is not a conditioning workout disguised as strength — it requires real barbell mechanics under accumulating fatigue. The athlete who can cycle the bar fluidly across all three movements will beat the athlete who is stronger but has to reset between every rep. DT rewards efficiency, not just power.
Quick answer
DT is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
The Story
SSgt Timothy P. Davis, 28, was killed in action when an IED struck his vehicle in Kunar Province, Afghanistan. He is survived by his wife and two children. DT is a barbell cycling workout that demands both strength and metabolic conditioning — a fitting tribute to the dual demands placed on special operations forces.
The WOD
For Time5 rounds
20-min time cap
Deadlifts
♂ 155 lb · ♀ 105 lb
Hang Power Cleans
♂ 155 lb · ♀ 105 lb
Push Jerks
♂ 155 lb · ♀ 105 lb
Note: All movements use the same barbell. No re-loading between movements.
Good Scores for DT
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
22–28 min
Intermediate
16–22 min
Advanced
11–16 min
Elite
Sub-11 min
Strategy & Coaching Tips for DT
Cycle the barbell — never let it die on the floor
DT is a barbell cycling workout. The transitions from deadlift to hang clean to push jerk should be fluid. Touch-and-go deadlifts (at appropriate load) eliminate the re-cleaning cost. The instant the bar hits the floor between movements is where time disappears.
The push jerk is the recovery station
Six push jerks per round is relatively low volume. Use this set to control breathing before the next round of deadlifts. A disciplined pause in the rack position and 2–3 deep breaths between jerk reps keeps your heart rate in check without adding more than 10 seconds.
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DT-Inspired WOD
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12 DB deadlifts (50/35 lb each)
9 DB hang power cleans
6 DB push press
Scaling Options
RX
5 rounds: 12 DL / 9 HPC / 6 PJ at 155/105 lb.
- ›12 deadlifts (155/105 lb)
- ›9 hang power cleans
- ›6 push jerks
At-Home
Use a dumbbell pair — goblet deadlifts, dumbbell hang cleans, dumbbell push press.
- ›12 DB deadlifts (50/35 lb each)
- ›9 DB hang power cleans
- ›6 DB push press
No Equipment
Sub with bodyweight movements maintaining similar movement patterns.
- ›12 single-leg RDL (bodyweight)
- ›9 hang shrugs + squat jumps
- ›6 pike push-ups
Beginner
3 rounds, lighter load, technique focus.
- ›12 deadlifts (95/65 lb)
- ›9 hang power cleans (95/65 lb)
- ›6 push press (95/65 lb)
Equipment Needed (RX)
barbellplates
Your DT Scores
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Frequently Asked Questions — DT
What is the DT Hero WOD?
DT is 5 rounds for time of 12 deadlifts, 9 hang power cleans, and 6 push jerks at 155/105 lb — all on the same barbell. It honors USAF SSgt Timothy P. Davis.
Should I do touch-and-go deadlifts in DT?
If the load allows it with good form, yes. Touch-and-go deadlifts eliminate the reset cost and maintain bar cycling rhythm. If 155/105 is near your max, reset each rep — the time cost of injury far exceeds the time saved.
What is a good DT time?
Under 28 min is beginner, 16–22 min is intermediate, under 16 min is advanced, sub-11 min is elite. The 155/105 lb load is the primary differentiator.
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