Benchmark WODs › DT
DT
Hero WOD · For time · time cap 15 min
A Hero workout: one barbell for deadlifts, hang power cleans and push jerks, five rounds without putting it down for long. Grip and lower back decide it.
RX (kg)
5 rounds: 12 deadlifts 70/47 kg 9 hang power cleans 6 push jerks
RX (lb)
5 rounds: 12 deadlifts 155/105 lb 9 hang power cleans 6 push jerks
Scaled versions
Intermediate
5 rounds: 12 deadlifts 50/35 kg (115/75 lb) 9 hang power cleans 6 push jerks
Beginner
3 rounds: 12 deadlifts 30/20 kg (65/45 lb) 9 hang power cleans 6 push presses
A starting point: your coach knows what fits you. Keep the stimulus of the workout rather than the exact numbers.