Danny Hero WOD: 20-Min AMRAP — Complete Guide
NYPD Detective Joseph Vigiano Jr.
New York Police Department — KIA September 11, 2001
Danny is a 20-minute AMRAP of 30 box jumps at 24/20 inches, 20 push presses at 115/75 lb, and 10 pull-ups, honoring NYPD Detective Joseph Vigiano Jr., killed on September 11, 2001. The round structure favors athletes who can sustain push press capacity across 20 minutes — the box jumps are aggressive volume but accessible, while 20 push presses per round at 115/75 lb is the real cardiovascular and strength limiter. 7+ rounds is advanced territory; most athletes target 5–6.
The Story
Detective Joseph Vigiano Jr. was a New York City Police Department officer who died during the September 11 attacks. Danny is a 20-minute AMRAP of box jumps, push press, and pull-ups — a fast-paced interval workout demanding cardiovascular output and upper body endurance.
The WOD
Good Scores for Danny
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
3–5 rounds
Intermediate
5–7 rounds
Advanced
7–9 rounds
Elite
9+ rounds
Strategy & Coaching Tips for Danny
The push press at 115 lb will stop you — plan breaks before round 3
20 push presses per round at 115/75 lb becomes extremely taxing across 7+ rounds. Target 12-8 or 10-10 splits from round 3 onward. Chasing unbroken push press in round 5 creates a debt you cannot repay in rounds 6 and 7.
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RX
20-min AMRAP: 30 box jumps (24/20"), 20 push press (115/75 lb), 10 pull-ups.
- ›30 box jumps (24/20")
- ›20 push press (115/75 lb)
- ›10 pull-ups
At-Home
Stairs or outdoor box for jumps. DB push press. Doorframe pull-ups.
- ›30 box jumps or step-ups
- ›20 DB push press (35/20 lb)
- ›10 pull-ups
No Equipment
Box jumps to ground jumps, pike push-ups, inverted rows.
- ›30 squat jumps
- ›20 pike push-ups
- ›10 inverted rows
Beginner
Step-ups, lighter push press, ring rows.
- ›20 step-ups (20")
- ›15 push press (75/55 lb)
- ›10 ring rows
Equipment Needed (RX)
Your Danny Scores
Train for Danny
Frequently Asked Questions — Danny
What is the Danny Hero WOD?
20-min AMRAP: 30 box jumps (24/20"), 20 push press (115/75 lb), 10 pull-ups. Honors NYPD Det. Joseph Vigiano Jr.
What is a good Danny score?
3–5 rounds is beginner, 5–7 is intermediate, 7–9 is advanced, 9+ is elite.
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