Workout Description

Why This Workout Is Very Hard

Classic DT volume with escalating loads demands strong barbell cycling, grip, and composure under fatigue. The final two rounds approach heavy percentages for many athletes, forcing strategic breaks and precise technique. Expect high heart rate, significant posterior-chain fatigue, and challenging transitions while plate-loading. Advanced athletes move fast; intermediates will grind.

Benchmark Times for Progressive DT

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:30-18:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total of 135 barbell reps demands muscular endurance in the posterior chain, upper back, and shoulders. Effective pacing and breaking sets prevent early blow-up and allow consistent barbell cycling under fatigue.
• Strength (7/10): Later rounds at 205/145 and 225/155 require solid pulling and overhead strength. Athletes near threshold will need singles or small sets, emphasizing capacity at higher percentages.
• Power (6/10): Hang power cleans and jerks reward crisp hip extension and fast turnover. Generating force while fatigued is key to keeping sets efficient and limiting extra reps.
• Speed (6/10): Quicker barbell cycling in early rounds, fast transitions, and decisive breaks matter. However, heavier final rounds slow cadence, so top-end speed is tempered by load management.
• Endurance (4/10): Sustained work across 13-24 minutes elevates heart rate, but it’s not pure cardio. Breathing matters between barbell sets and during plate changes to maintain steady output without redlining too early.
• Flexibility (2/10): Basic positions dominate: neutral spine in pulls, front rack for cleans and jerks, and lockout overhead. Mobility helps efficiency but is not a limiting factor for most athletes.

Scaling Options

Scale to: 115/75 → 135/95 → 155/105 → 175/115 → 185/125 • Keep 12-9-6 but cap top round at ~70% of clean & jerk 1RM • Keep Rx loads but reduce reps to 9-6-3

Scaling Explanation

These options preserve the triplet structure and escalating challenge while matching athlete strength so sets remain small but continuous and the intended time domain is maintained.

Intended Stimulus

Fast but composed early, then heavy and gritty late. Aim to cycle the first two rounds with brief, planned breaks, then manage fatigue in rounds 3-5 with smart set sizes. Grip and posterior chain will burn, but breathing should stay controlled so you can transition quickly and avoid long pauses during plate changes.

Coach Insight

Pace the first two rounds; they set up your finish. Use one or two quick breaks per movement early, then shift to smaller sets or singles as loads climb. One tip: Never drop the bar right before the jerks—finish the last clean and go directly into your first jerk. Avoid overgripping the deadlifts, rushing plate changes, and missing cleans due to sloppy setup.

Benchmark Notes

Times are set so newer Rx athletes aim to beat the 24-minute cap, while advanced athletes finish closer to 13-15 minutes. Choose a loading plan that lets you keep sets manageable, especially in the last two rounds, and minimize downtime changing plates.

Modality Profile

This is a pure weightlifting triplet with no gymnastics or monostructural elements. All work is done with a single barbell across deadlifts, hang power cleans, and push jerks, emphasizing barbell cycling, midline control, and load management.

Similar Workouts to Progressive DT

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

• Heavy DT (91% similar) - For time: 5 rounds: 12 Deadlifts (205/145 lb) 9 Hang Power Cleans (205/145 lb) 6 Push Jerks (205/145...
• Regionals 12.2 (91% similar) - For time: Row 2000 meters 50 Pistols, alternating 30 Hang Cleans (225/135 lb)...
• Linda (90% similar) - 10-9-8-7-6-5-4-3-2-1 Reps For Time Deadlifts (1.5 bodyweight) Bench Press (bodyweight) Clean (0.75 b...
• Foo (90% similar) - AMRAP in 20 minutes 7 Chest-to-Bar Pull-Ups 77 Double-Unders 2 Squat Clean Thrusters (170/125 lb) 28...
• BSU (89% similar) - 3 Rounds for Time 7 Thrusters (165/110 lb) 15 Muscle-Ups 10 Power Snatches (165/110 lb)...
• Kev (89% similar) - AMRAP (with a Partner) in 26 minutes 6 Deadlifts (315/205 lb) (each) 9 Bar-Facing Burpees (synchroni...
• 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 (...
• Double DT (89% similar) - 10 Rounds For Time: 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105...

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