Workout Description

Why This Workout Is Very Hard

Heavy DT is a high-load barbell-cycling benchmark with 135 total reps at near-advanced weights. Movement complexity is moderate, but the combination of heavy deadlifts, hang power cleans, and push jerks demands strong grip, midline, and shoulder endurance. Most athletes will need strategic breaks to manage fatigue, elevating the intensity and making it a very challenging, but short-to-mid duration test.

Benchmark Times for Heavy DT

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-rep sets under fatigue require repeated submaximal effort, especially for posterior chain and shoulders across all five rounds.
• Strength (6/10): Loads are heavy relative to typical WODs; requires solid pulling and overhead strength to move efficiently while fatigued.
• Power (6/10): Hang power cleans and push jerks favor explosive hip and leg drive, especially when cycling under fatigue.
• Speed (6/10): Efficient barbell cycling and quick transitions drive faster times, but weight forces controlled tempo and strategic breaks.
• Endurance (3/10): No monostructural work; cardio demand comes from sustained barbell cycling and elevated heart rate. Breathing is challenged, but the limiter is not pure aerobic capacity.
• Flexibility (2/10): Standard barbell ranges of motion—hinge and overhead lockout. Good front rack and shoulder mobility help but extreme flexibility isn’t required.

Movements

• Push Jerk
• Deadlift
• Hang Power Clean

Scaling Options

Scale to: 5 rounds at 155/105 lb • 5 rounds at 135/95 lb • 4 rounds at 205/145 lb

Scaling Explanation

These options preserve the barbell-cycling stimulus and volume while adjusting load or total rounds so athletes can keep sets tight and maintain intensity.

Intended Stimulus

Heavy, breathy barbell cycling that feels like a grind on the grip, posterior chain, and shoulders. Most athletes should aim for quick, smart breaks to keep moving with minimal rest. It should feel urgent but controlled—minimal failed reps, consistent technique, and small pauses that preserve speed and form across all five rounds.

Coach Insight

Pace early. Aim for scripted breaks that you can hold for all five rounds. One tip: Use the 11-1, 8-1 structure—11 deadlifts, drop, 1 deadlift into 8 hang cleans, drop, 1 clean into 6 unbroken jerks. Avoid death-gripping the bar. Common mistakes: big early sets leading to blow-ups, soft lockouts on jerks, and pulling from the floor when you should cycle from the hang.

Benchmark Notes

These time standards span beginner through elite performances for the prescribed loads. Faster times indicate tighter sets and minimal breaks, especially on the hang cleans and jerks. If you cannot finish within the slowest benchmark, the load is likely too heavy and should be scaled to preserve the intended intensity.

Modality Profile

This workout is pure weightlifting: three barbell movements repeated across five rounds. There is no monostructural cardio or gymnastics. Time is spent entirely cycling the barbell with strategic breaks to manage grip and shoulder fatigue.

Similar Workouts to Heavy DT

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

• 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 (...
• Linchpin Test 3 (90% similar) - For time: 3 rounds: 21 Wall Ball Shots (20/14 lb to 10/9 ft) 14 Handstand Push-Ups 7 Deadlifts (315/...
• Progressive DT (89% similar) - 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Round 1: 135/95 lb Round 2: 155/105...
• Double Grace (89% similar) - For Time 60 Clean-and-Jerks (135/95 lb)...
• Regionals 18.2 (Linda) (89% similar) - For time: 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift (295/220 lb) Bench Press (195/135 lb) Squat Clean (...
• Regionals 14.6 (89% similar) - For time: 30 Clean & Jerks (185/115 lb)...
• BAMF V2 (88% similar) - For Time 21 Push Jerks (185/125 lb) 15 Push Presses (155/105 lb) 9 Strict Presses (115/80 lb)...
• Quarterfinals 24.4 (88% similar) - For reps in 10 minutes: 10 Clean and Jerk (135/85 lb) Rest 1:00 10 Clean and Jerk (185/125 lb) Rest ...

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