‘DT’ is one of the best-known CrossFit Hero WODs, with the fittest people in the world cycling through 5 rounds of 12 barbell deadlifts, 9 barbell hang cleans and 6 barbell push press, all at 70kg, in under 5 minutes. Which is very fast considering it’s also fairly heavy.
We’re going to change things up, though. By using a sandbag instead of the bar, you get all the muscle-building and core-sculpting benefits of using an unstable object, plus the lower weight means you can keep the pace up for the full five rounds. If you are working out at home, then a sandbag is the best-value piece of kit and surprisingly easy to make with our DIY Strongman Sandbag guide.
“Unlike the classic barbell variation, your grip probably isn’t going to be your limiting factor with a sandbag, which means over five rounds you can really open up the taps and give it your all,” says Men’s Health fitness editor Andrew Tracey. “Once you pick up the bag for your deadlifts, try to keep your foot on the gas until the last press of each round is done.
If you can get through 2-3 rounds without stopping, you’ve probably gone too light. “Aim to use a bag loaded to about half of your bodyweight,” says Tracey. “If that’s too much for now and you’re struggling to finish each round, start easier and build on the weight each time your perform the workout’
5 Rounds of:
1) Sandbag Deadlift x 12
Hinge down to grip the bag (A). Keeping your spine straight, shoulder blades back and chest up, drive through your heels to stand tall (B). Maintain a braced core as you push back your hips to lower the bag to the start
2) Sandbag Hang Clean x 9
With the bag between your feet, hinge at your hips and grip it with both hands, maintaining a straight back (A). Hug the bag, lift it to your chest and rest it on your thighs. Contract your glutes to explode up and thrust the bag onto a shoulder (B). Return to your lap and repeat on the other side.
3) Sandbag Push Press x 6
Holding the bag across the top your chest, brace your core and dip your legs slightly (A). Push into your heels and drive the bag overhead until your arms are locked out (B). Pause briefly at the top and go again.
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