Workout Description

Why This Workout Is Hard

DT is a barbell-only triplet totaling 135 reps at a heavy 155/105 lb. Work density is moderate, but movement complexity is advanced due to cycling hang cleans and jerks. Most finish in 7–12 minutes, with grip and barbell stamina as primary limiters. The load, cycle speed, and time domain create significant stress without extreme volume, placing it firmly in the Hard tier.

Benchmark Times for DT

• Elite: <6:30
• Advanced: 9:00-11:00
• Intermediate: 13:00-15:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): A total of 135 barbell reps at a heavy-moderate load challenges forearm, posterior chain, and shoulder endurance. Consistent barbell cycling with planned breaks is essential to sustain output across all five rounds.
• Strength (6/10): Not a max-day, but strength is decisive: pulling capacity for deadlifts and cleans, plus overhead stability for jerks. Limited strength forces tiny sets, slowing cycle time and compounding grip fatigue.
• Power (6/10): Hang power cleans and push jerks rely on explosive hip extension and crisp timing. Efficient cycling needs a sharp pop each rep; early arm pull or press-outs waste energy and degrade power.
• Speed (6/10): Fast times come from brisk, near-unbroken sets and tight transitions. Short, planned rests preserve speed. Over-sprinting early leads to failed jerks and grip blowups; over-pacing leaves time on the table.
• Endurance (4/10): Cardio is taxed indirectly by sustained barbell cycling over 7–12 minutes. You’ll breathe hard, but oxygen uptake isn’t the main limiter compared to grip and barbell management.
• Flexibility (2/10): Basic ranges: hip hinge, front rack, and overhead lockout. Some shoulder and thoracic mobility support a comfortable rack and stable finish, but no extreme flexibility demands or unilateral positions are present.

Scaling Options

Scale to: 5 rounds at 135/95 lb • 5 rounds at 115/75 lb • 4 rounds at 155/105 lb

Scaling Explanation

These options preserve the barbell-cycling stimulus, grip challenge, and 7–12 minute time domain by adjusting load or total volume to match your current capacity.

Intended Stimulus

A fast, gritty barbell sprint. Deadlifts feel strong, cleans get spicy, and jerks test composure under fatigue. Grip should burn but not fail. Aim for quick, planned breaks that keep you moving, maintaining barbell control and cycle speed across five rounds without redlining too early.

Coach Insight

Pace: Treat it like a barbell sprint with discipline—deadlifts unbroken, cleans in 2–3 quick sets, jerks in 1–2 sets. Rest only between movements. One tip: After rep 11 deadlift, drop, breathe, then pick up straight into hang cleans—avoid an extra deadlift to start the first clean. Avoid: Going unbroken too long on jerks, sloppy racks, and long chalk breaks. Breathe, hook grip, move.

Benchmark Notes

Times reflect beginner through elite finishes. Newer athletes may take 16–25 minutes, intermediates 12–16, and advanced finish in 7–10, with elites often under 7. Aim to select a load that allows quick sets and keeps you inside the intended 7–12 minute window.

Modality Profile

This is pure weightlifting. All work is on the barbell—hip hinge, pull, and overhead—so time is spent cycling sets and managing transitions between deadlifts, hang power cleans, and push jerks. Grip and posterior chain carry the load; no monostructural or gymnastics elements.

Similar Workouts to DT

If you enjoy DT, you might also like these similar CrossFit WODs:

• Double Grace (91% similar) - For Time 60 Clean-and-Jerks (135/95 lb)...
• San Fran Crippler (90% similar) - For Time 30 Back Squats (bodyweight) 1000 meter Row...
• Strongman Bag DT (90% similar) - 5 Rounds for Time 4 Deadlifts (150/100 lb) 3 Hang Power Cleans (150/100 lb) 1 Shoulder-to-Overhead (...
• Regionals 14.4 (90% similar) - For time: 60 ft Rope Climb ascent (total) 60 Toes-to-Bar 120 Wall Ball Shots (20/14 lb, 10/9 ft targ...
• Open 12.2 (90% similar) - AMRAP in 10 minutes 30 Snatches (75/45 lb) 30 Snatches (135/75 lb) 30 Snatches (165/100 lb) Max Snat...
• Karabel (90% similar) - For time: 10 rounds of: 3 Power Snatches (135/95 lb) 15 Wall Ball Shots (20/14 lb) to 10/9 ft target...
• AGOQ 17.3 (89% similar) - 21-15-9 Reps for Time Shoulder-to-Overheads (135/95 lb) Chest-to-Bar Pull-Ups...
• Linchpin Test 3 (88% similar) - For time: 3 rounds: 21 Wall Ball Shots (20/14 lb to 10/9 ft) 14 Handstand Push-Ups 7 Deadlifts (315/...

These WODs similar to DT share comparable training demands, time domains, and movement patterns.