Tackle CrossFit Hero WOD 'DT' For a Full-Body Burn
CrossFit's 'Hero WODs' are dedicated to the men and women who have given their lives in the line of duty. To show respect, they’re tougher, heavier and longer than your standard CrossFit session. ‘DT’, for example, is a fan favourite. It strings together three movements into a grip ripping complex that hits your whole body, setting your posterior chain on fire and pumping up your shoulders.
Our dumbbell modified version, below, makes the perfect full-body finisher, or a handy workout to keep in your back pocket for when you’re short on time and want the most bang for your buck.
Grab a set of moderately heavy dumbbbells, and work your way through five rounds of the following circuit, resting only as necessary to keep your form tight, but pushing your limits each and every round.
Dumbbell Deadlift x 12
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
Dumbbell Cleans x 9
After your final deadlift, keep a hold of your dumbbells, squat and hinge at the hips with your knees bent until the weights touch the floor (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Lower under control to the ground and repeat.
Push Press x 6
If your grip will allow you, following your final clean, keep your dumbbells on your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to your shoulders and repeat.
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