CrossFit’s Hero WODs are designed to honor individuals who have made the ultimate sacrifice in service to their country and communities. DT stands out for its brutal intensity and emotional backstory. Created to honor Marine Sergeant Daniel Thompson, DT is a workout that challenges both your physical strength and mental fortitude—qualities that Sergeant Thompson exemplified in his service.
In this blog post, we’ll dive into the history of DT, the story behind the workout, and how to tackle it in the gym.
The Story Behind DT
On March 22, 2011, Sergeant Daniel “DT” Thompson was tragically killed in a vehicle accident while conducting a training exercise in California. Sergeant Thompson was part of the U.S. Marine Corps, stationed with the 2nd Battalion, 1st Marine Regiment, and he was a dedicated member of his team.
In honor of his sacrifice, CrossFit created the DT Hero WOD. This workout serves as a tribute to Sergeant Thompson’s courage, dedication, and commitment to his fellow Marines. DT isn’t just another tough workout—it’s a reminder of the heroism and selflessness that many men and women in uniform display every day.
DT: The Workout
The DT workout is a combination of three barbell movements that target strength, coordination, and endurance. While the workout may look simple on paper, it’s known for its intensity and its ability to push athletes to their limits.
For Time:
- 5 Rounds of:
- 12 Deadlifts (155/105 lbs)
- 9 Hang Power Cleans (155/105 lbs)
- 6 Push Jerks (155/105 lbs)
Breaking Down the Movements
The DT workout focuses on three compound barbell movements that work multiple muscle groups, combining upper body and lower body strength with explosive power and endurance. Here’s a breakdown of each movement:
- Deadlifts (155/105 lbs):
The deadlift is a foundational lift that engages the entire posterior chain—hamstrings, glutes, lower back, and core. In DT, the deadlifts come first, preparing you to lift with proper form before moving on to more dynamic movements. - Hang Power Cleans (155/105 lbs):
The hang power clean is an explosive movement that builds power in the hips, legs, and arms. It’s a movement that requires both speed and strength, forcing you to generate power from the hips and quickly pull the barbell into the “catch” position. The hang position (bar starting at the knees) demands more coordination and control than a traditional clean. - Push Jerks (155/105 lbs):
The push jerk combines strength and speed. It requires a dip and drive with the legs to push the barbell overhead, then a quick “punch” under the bar to lock it out overhead. This movement tests both shoulder stability and explosiveness while integrating the whole body.
The DT workout’s combination of deadlifts, cleans, and jerks creates a full-body challenge, making it a true test of endurance, strength, and mental toughness. It’s the kind of workout that demands you pace yourself while maintaining form throughout. It’s one thing to lift heavy weights, but DT pushes you to do it repeatedly over five challenging rounds.
Why DT is More Than Just a Workout
While DT is undoubtedly a tough workout, its significance goes beyond the physical challenge. When you perform this Hero WOD, you are honoring the life and sacrifice of Sergeant Daniel Thompson, a Marine who gave his life in service to his country.
In the heat of the workout, it’s easy to focus on the fatigue, the burning muscles, and the desire to finish quickly. But DT is a reminder of those who push through much greater challenges every day, often without recognition. It’s a tribute to the courage, sacrifice, and selflessness of those who serve in the military, often in the most dangerous and unpredictable situations.
In a broader sense, Hero WODs like DT are designed to help us remember that the strength we display in the gym isn’t just for ourselves—it’s also for others. These workouts provide an opportunity to reflect on the sacrifices made by those who serve, and to honor their legacy by pushing ourselves beyond our own limits.
Tips for Tackling DT
- Scale the Weight:
The prescribed weight for DT is 155 lbs for men and 105 lbs for women, but that may be too heavy for some athletes, especially when considering the high volume of reps (12 deadlifts, 9 hang power cleans, and 6 push jerks per round). Don’t be afraid to scale the weight down so you can focus on form and consistency rather than just finishing quickly. - Break Up the Sets:
DT can be taxing on the body, so breaking up the reps into smaller sets can help maintain good form throughout the workout. For example, consider breaking the deadlifts into sets of 6, the hang power cleans into sets of 5, and the push jerks into sets of 3. This strategy can help manage fatigue and prevent form breakdown. - Pacing:
This is a workout that requires you to pace yourself. While it’s tempting to go fast at the start, the volume of work will eventually take a toll. Find a sustainable pace and try to keep consistent throughout the 5 rounds. Focus on steady breathing and controlled movements. - Mental Focus:
DT is a mentally demanding workout, especially as fatigue sets in. It can be helpful to visualize the workout as a series of small steps rather than focusing on the entire five rounds at once. Remember, it’s not just about finishing—it’s about honoring Sergeant Thompson’s memory.
Conclusion: Honoring the Hero
When you take on DT, you’re not just completing a tough workout. You’re paying tribute to a fallen Marine who gave his life in the service of his country. Sergeant Daniel Thompson’s courage, dedication, and commitment to his fellow Marines live on through this Hero WOD, challenging athletes to push beyond their limits in his memory.
As you work through DT, keep in mind the bigger picture. It’s about embracing the grind, pushing through the pain, and honoring the sacrifices made by those who serve. Because, just like Sergeant Thompson, we are capable of doing more than we think, and we do it for something far greater than ourselves.