Double DT - Crossfit Workout

To perform the Double DT workout, start with 10 rounds for time, consisting of 12 deadlifts, 9 hang power cleans, and 6 push jerks. Use a barbell for deadlifts, ensuring proper form to protect your lower back. For hang power cleans, explode off the hips to bring the bar to the shoulders, keeping it close to the body.

For push jerks, dip slightly and drive through your legs as you propel the bar overhead; lock out your arms at the top. Maintain a steady pace and focus on transitioning quickly between movements.

Following this, transition to the AMRAP 20, cycling through 10 push presses, 10 kettlebell swings, and 10 box jumps. Engage your legs during push presses and aim to swing the kettlebell to chest height. Ensure full extension at the top of each box jump.

To scale the 10 Rounds For Time workout, reduce the deadlift weight to maintain proper form, aiming for 50-60% of your body weight. For the hang power cleans, consider using lighter weights or modifying the movement to a clean high pull.

When performing push jerks, lower the barbell weight to ensure you can complete sets unbroken, ideally 65-75% of the original weight. If necessary, substitute with dumbbell push presses.

For the AMRAP 20, adjust the push presses to a manageable weight that allows for fluid reps. Scale kettlebell swings to 8-12 kg or switch to American swings to reduce strain. Box jumps can be modified to step-ups or a lower box height to maintain intensity without risking injury.

Your score for the Double DT workout is calculated by the total number of rounds completed plus any additional repetitions you manage to finish after the last full round.

For the 10 Rounds For Time section, each set consists of 12 deadlifts, 9 hang power cleans, and 6 push jerks. Count each round as complete once all movements are completed.

In the AMRAP 20 section, you’ll accumulate points by completing as many rounds of 10 push presses, 10 kettlebell swings, and 10 box jumps as possible in 20 minutes.

For example, if you complete 7 full rounds of Double DT and finish with 5 push presses, your total score would be 7 rounds + 5 reps, resulting in 73 reps total.

Begin with a steady pace during the first few rounds to conserve energy. Aim for smooth transitions between exercises to avoid wasting time. If grip strength becomes an issue, consider breaking up the kettlebell swings earlier than planned and use the rhythm of the push presses to recover. Consistency is key; maintain a steady pace on box jumps and focus on your breathing to keep your heart rate in check.

Utilize your legs effectively to drive the bar overhead in push jerks, which will help you save your shoulders for later rounds. Always be mindful of your form to prevent injury, and remember to hydrate as necessary. Listen to your body and adjust your strategy accordingly to maximize your performance in this challenging workout.

A good score for the Double DT workout is indicative of an athlete's fitness level. For the 10 rounds for time portion, intermediate athletes may aim for 6–8 minutes, advanced athletes for 5–6 minutes, and elite athletes strive for 3:30 or faster.

In the AMRAP section lasting 20 minutes, intermediate scores range from 8 to 10 rounds, advanced athletes achieve 11 to 13 rounds, and elite individuals can complete 17 rounds or more, with top performers reaching up to 22 rounds.

Overall, scores above these benchmarks demonstrate exceptional endurance, strength, and technique, showcasing an athlete’s abilities in a demanding workout format.

The intended stimulus of the hero workout, Double DT, is to test the athlete's overall strength, endurance, and work capacity. It combines heavy lifting with dynamic movements to create a challenging and fast-paced workout.

The structure of 10 rounds for time, including 12 deadlifts, 9 hang power cleans, and 6 push jerks, emphasizes explosive power and metabolic conditioning. Athletes are pushed to maintain proper form while battling fatigue.

In the AMRAP 20 segment, featuring 10 push presses, 10 kettlebell swings, and 10 box jumps, the focus shifts to cardiovascular endurance and muscular stamina. This part encourages continuous movement and the development of overall fitness, promoting adaptability in a high-intensity environment.

The world record for the workout Double DT, which consists of 10 rounds for time of 12 deadlifts, 9 hang power cleans, and 6 push jerks, is approximately 3 minutes and 30 seconds for elite male athletes. For elite female athletes, the best recorded time is around 4 minutes and 10 seconds.

In the AMRAP portion of the workout, which lasts 20 minutes and includes 10 push presses, 10 kettlebell swings, and 10 box jumps, unofficial top scores indicate elite men completing 20 to 22 rounds, while elite women achieve approximately 17 to 19 rounds.

These high-level performances require remarkable strength, speed, and conditioning, making them both impressive and difficult to replicate.

The hero workout Double DT is honoring U.S. Army Staff Sergeant Timothy E. Smith. He was a dedicated service member who lost his life in combat while serving in Afghanistan in 2010.

This workout is designed to pay tribute to his sacrifice and commitment to his country. The specific movements within the workout reflect the intensity and resilience that he displayed throughout his service.

By completing Double DT, athletes not only challenge themselves physically but also honor the memory of a true hero.