Workout of the day
DT is a hero workout that is sure to test your strength and endurance. It’s a barbell complex that combines deadlifts, hang power cleans, and push jerks, pushing your body to its limits. Let’s get ready to tackle this grind and give it everything we’ve got!
The workout of the day consists of:
5 Rounds For Time:
- 12 Deadlifts (155 lbs / 70 kg)
- 9 Hang Power Cleans (155 lbs / 70 kg)
- 6 Push Jerks (155 lbs / 70 kg)
Scaling
- Deadlifts:
- Beginners: 50 lbs / 23 kg
- Intermediates: 105 lbs / 48 kg
- Hang Power Cleans:
- Beginners: 50 lbs / 23 kg
- Intermediates: 105 lbs / 48 kg
- Push Jerks:
- Beginners: 50 lbs / 23 kg
- Intermediates: 105 lbs / 48 kg
No equipment
- Deadlifts: Use a backpack filled with books or water jugs.
- Hang Power Cleans: Use a backpack filled with books or water jugs.
- Push Jerks: Use a backpack filled with books or water jugs.
Warmup
- 5 minutes of easy cardio (jump rope, jogging, or rowing)
- Dynamic Stretching - 2 x 10 reps of each:
- Leg swings (front to back and side to side)
- Arm circles (forward and backward)
- Hip circles
- Specific Warm-up:
- 2 sets of 8 Empty Barbell Deadlifts
- 2 sets of 6 Empty Barbell Hang Power Cleans
- 2 sets of 4 Empty Barbell Push Jerks
- Load Progression:
- 2 sets of 5 Deadlifts at 50% working weight
- 2 sets of 4 Hang Power Cleans at 50% working weight
- 2 sets of 3 Push Jerks at 50% working weight
Cooldown
- 5 minutes of slow cardio (walking or easy jog)
- Full Body Stretch Routine - Hold each stretch for 1 minute:
- Hamstring stretch
- Quadriceps stretch
- Chest stretch
- Shoulder stretch
- Triceps stretch
- Lat stretch
