DT


Hero WOD “DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” – crossfit.com

What is good time for hero WOD DT?

Accroding to our app good time to beat in DT is 8 minutes with good time cap of 13 minutes. DT is pretty hard workout for me because my bodyweight is only 165 lbs and RX DT is with 155 lbs, I was able to finish DT in 7:45 and PRed it by 40 seconds since last time.

3 Tips To Get Best DT Time & BONUS

I have done RXd DT twice (in 7:45 and 8:25) and ‘heavy’ DT with 205 lbs from CrossFit Games once (in 22:15). DT is pretty challenging WOD but you can make it easier if you choose correct strategy!

#1 Choose correct rep scheme

Choosing correct rep scheme for DT can make you even few minutes faster. All 3 movements will tax your lower back muscles and it’s great idea to be smart with rep scheme unless you are not super strong with huge engine.

It’s very smart to always leave last rep on deadlifts and hang power cleans for the next set because you will have to do it anyway.

For most of people doing all movements in DT in 2 sets + 1 rep will lead to their best time, I would go for 1 set + 1 rep only if I am “almost regional level athlete” or I am very strong. And I will leave 1 unbroken round only for some certain Games athletes and even some of them will have problems to do all 5 rounds unbroken faster than if they split up the reps.

Here are some rep schemes for your inspiration:

2 Sets + 1 Rep

1 round of DT will look like this:
6 Deadlifts
5 Deadlifts
1 Deadlift + 4 Hang Power Cleans
4 Hang Power Cleans
1 Hang Power Clean + 6 Push Jerks

1 Set + 1 Rep

1 round of DT will look like this:
11 Deadlifts
1 Deadlift + 8 Hang Power Cleans
1 Hang Power Clean + 6 Push Jerks

1 Unbroken Set

1 round of DT will look like this:
12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

#2 Use belt

I don’t use belt in my training but DT is the only exception where I used it and it was worth!

DT is WOD that is heavily focused on your lower back, it will get more fatigued even on jerks and there is no movement where you can rest your lower back muscles.

If your DT time is slow it is usually because your lower back hurts and you just can’t get back to the bar. Using belt from beginning of the WOD will help you to avoid that situation.

So even if you are not fan of the belt in the workouts try to consider using belt only in this workout and I bet your time will be at least 20 seconds faster.

#3 Same rest between all sets all the time

As I said DT is taxing mainly lower back muscle and you will have a lot of energy in the first round, make sure to spend it wisely. Everyone can do 1 rounds of DT under 1:00 but not everyone can finish all 5 rounds under 8:00.

If you will be quick in first one or two rounds it will hit you back with highly elevated hearth rate and fatigued lower back and your body would have difficulties to recover between sets.

Much better approach is to take same long (probably 3-6 sec) rests from the first round. Consider doing such rest even after first 6 deadlifts and 5 deadlifts, I know you have energy to do all 12 deadlifts unbroken in 1st round but don’t do it, you will get faster time if you take the rests.

BONUS: Finish your first DT under 10 minutes

Let’s consider you are already strong enough and you can probably do 1 rounds of DT unbroken if you are fresh and if it isn’t in the WOD. If you got that requirements I bet you can do DT under 10 minutes!

How?

First thing is to select correct rep scheme. Go for “2 sets + 1 rep” as seen above.

Stick to your rest times. I would consider doing about +6 seconds break after each set, you don’t need to look to stopwatch, measure your rest by breaths (+5 breaths per rest).

Stick to the plan and your goal and do DT as E2MOM, 1 round every 2 minutes since beginning. Slow down in first two rounds and don’t hurry, make sure to finish that rounds no faster than 1:40, it will pay off in later rounds.

Go nuts in the last round! You are probably starting last round somewhere between 7:30 – 8:00, now it’s time to step up the game! I would still recommend you to go for 2+1 rep scheme but it’s time to lower your rest times, you now have only about 1:00-1:30 of work ahead of you, don’t think about how it hurts just finish it!

Good job! With this strategy you have probably done DT under 10:00, for some of you your times will be even under 9:00 if stick to this plan!

The Seven


Hero WOD “The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

“A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.” – crossfit.com

What is good time for hero WOD The Seven?

Accroding to our app good time to beat in The Seven is 27 minutes and 41 seconds. Beyond the Whiteboard says that if you are able to finish “The Seven” under 30 minutes you are going to be in top 20% of athletes. Anyway if you are new to The Seven going under 35 minutes which is 1 round in 5:00 or faster will be good time for The Seven.

4 Tips for scoring better time at The Seven

I have done this workout twice, first time it was in year 2014 and my time was 26:50 and second time it was 2 years later and I improved by 3 minutes with time 23:50.

I am happy about both my times and I couldn’t hit them if I didn’t had correct strategy. Here are few tips how to get new PR on “The Seven”.

1) Identify your weak movements

There are 7 movements and almost everyone will have at least one weakness there. For me it was heavy barbell but for someone else it may be HSPU, burpees or any other movement.

Choose at least 2 movements which you won’t do unbroken but do them in sets of 4+3 and always take rest after the 4 reps then push hard until you hit another movement which you do in sets of 4+3.

This will allow you to go quickly on your good movements and to take a rest and don’t suffer so much on your weaknesses.

2) Start slowly and hold that pace

Even when you are able to do it under 20 minutes it is still very long workout and the worst thing you can do is to start too quickly.

Going nuts in the first round is just not worth and your body will counter attack you back with elevated heart rate and fatigued muscles. And you will need much longer rests than if you just started slowly and tried to keep that pace for all the rounds.

I would recommend to try set a goal and go slightly faster than your goal is.

For example if your goal is do it under 35 minutes, you should have all rounds in average of 5:00. So I would do first round in 4:20-4:30. Of course you are able to do first round under 3:00 but it’s just not worth.

3) Don’t think about how long the workout is

The worst thing about “The Seven” is that after 3 rounds you still have about 60% of workout to do and it already really hurts.

But try to forget about rounds counting until you are done with 4 rounds and just hold slower pace. When you have only 3 rounds left just think about the reps, it’s just 21 reps of each exercise.

And with each movement you finish you have to do only 14 more reps which you can do anytime. And in next round it’s just 7 reps left and when end is near you know you can do it.

Another thing that helped me is to think that each movement has only 7 reps and then you just move to another movement. Every round I just set goal to finish 7 reps of that movement and just move to another movement where I set new goal of another 7 reps. And after some time you are left with just few rounds until the end of the workout.

4) Go nuts in the last round!

Paul


Hero WOD “Paul”

5 Rounds for time
50 Double Unders
35 Knees to Elbow
20yd Overhead Carry 185 lbs

“Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.” – crossfit.com

What is good time for hero WOD Paul?

Right now our app doesn’t have overhead carry movement in the database.

Hero WOD Paul is all about those knees to elbows, 50 double unders are easy if you know how to do them, overhead carry is heavy and challenging but distance is pretty short. Only movement where you have to be smart are those knees to elbows.

It is total of 175 knees to elbows and if you are not smart you will burn out your abs. I was going for sets of 4-6 reps on knees to elbows and I was taking quick rest. I was able to hold that pace in all 5 rounds.

You can try to go for one big set in each round and than just finish it but I don’t think it’s great idea.

You can do the Paul under 20 minutes even when you are doing small sets like me. In my opinion good time for this WOD will be under 25 minutes.

The Chief


Hero WOD “The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.” – crossfit.com

What is good score for hero WOD The Chief?

Accroding to our app good score for one 3 minute AMRAP is 4 rounds, if we multiply it by 5 we will get good score of 20 rounds. But this is one of the workouts that is tricky to calculate mainly because it has relatively light movements and it’s only 3 minutes long so you can step up on the gas pedal. In my opinion and according to BTWB good score for The Chief start at around 25 rounds.

If you want to hit good score in the chief you don’t need to hurry in the movements but you have to be quick in the transitions and do all movements unbroken.

It is also possible to hit +30 rounds in the Chief but you will need to make absolutely no breaks and push the tempo. I was able to hit 6 rounds and 4-8 reps in each interval but as I said you will need to push really hard.

When doing The Chief always have in mind that it’s only 3 minutes and then you can take a rest. 3 minutes rest is not enough to fully recovery but as I said before movements are relatively easy, so you will be able to push the pace.

Klepto


Hero WOD “Klepto”

4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds

“U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.” – crossfit.com

What is good time for hero WOD Klepto?

Accroding to our app good time for Klepto is 17min 57sec and from my experience that is pretty hard to beat.

Key of good time in Klepto lays in consistency across all movements you just have to keep moving because there are many box jumps, many burpees and some squat cleans and if you want a good time there is no place to rest.

If you are good on box jumps you have advantage because you can do them quickly but if you hate them like me than jumping up and steeping down or jumping up, resting on top of the box and jumping down should be good idea.

Burpees always hurt and it’s better to go slowly but keep moving, plus you must save some energy on squat cleans.

And for squat cleans, they are relatively easy but I was surprised how heavy they were after all the box jumps and burpees. In my opinion in such long workout doing singles is only correct solution if you are looking for the fastest time.

I’ve finished Klepto in 18:36 and I must say I was really destroyed from this WOD. My friend beat me by 3 minutes with time 15:20 and I have no freaking idea how he did it. Anyway I think that any time under 20 minutes in Klepto could be considered good time.

Jason


Hero WOD “Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

“S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.” – crossfit.com

What is good time for hero WOD Jason?

Accroding to our app good time for this workout is 22:01. But it depends a lot on how good are you on muscle ups.

Yes, there are 250 air squats but this would take +/- 1 minutes depending on how your quads are fatigued from previous training.

The catch of this workout is in ring muscle ups because there are total of 50 of them and last 2 sets – 15 and 20 reps are almost without any rest with only 25 air squats in between them.

If you want to score good time in Jason you have to be very smart in the muscle ups. As you can see in the video I thought that going for sets of 2 would be great but I burned out and I had to switch for singles for last 28 muscle ups. I should have probably taken longer rests in between sets of 2.

But muscle ups are my weakness and I knew this WOD will hurt. If you don’t know how many muscle ups you should do, I would personally go for sets of 20-30% of my max muscle ups unbroken reps and take a break of 10-15 seconds between each set.

So, in my opinion any time near 20 minutes should be considered good time in WOD Jason. And if you have +10 unbroken muscle ups I think you can even go under 15 minutes in the Jason.

Coe


Hero WOD “Coe”

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

“Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.” – crossfit.com

What is good time for hero WOD Coe?

Coe workout consists of 2 relatively easy movements thrusters with 95 lbs and ring push ups. But both of these movements are push movements and your shoulders/triceps will be very fatigued during this WOD.

You have to be smart if you want to go under 15 minutes in this workout. There are 2 options, you can do all sets unbroken but take much longer rest between movements or you can split your thrusters and push ups into 2-4 smaller sets but have only quick 2-3 sec rest in between these small sets.

From my experience option #2 is much faster because you will keep moving and your muscles won’t be fatigued so much which will help you push the tempo in the later rounds.

Accroding to our app good time for the Coe workout is 16:04. You will be able to beat that time if you attack this WOD smartly and have required pushing volume. Worst thing that can happen to you is to lose all your pushing strength because you have started too quickly.

Randy


Hero WOD “Randy”

75 pound Power snatch, 75 reps for time.

“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.” – crossfit.com

What is good time for hero WOD Randy?

Randy appeared on the CrossFit Games Regionals where time cap was 6:00 and if we look on BTWB almost 50% of the people are able to finish Randy in 6 minutes or faster and I think that could be considered good time for the Randy.

On other hand my wodtimecalculator.com says that good time for Randy is 7 min and 29 sec which I think is beatable by most of the people, this time is “worse” than many of calculated “good” times because Randy is too specific WOD. Snatches are too easy and there are too many of them. It’s just 1 round of 75 Power Snatches for time.

But if we will look again at BTWB results about 50% of the people are able to go 6:00 or faster, about 25% of the people are able to go 5:00 or faster (almost all good times by our calculator should be at 25% level) and only 8% of the people are able to do it under 4 minutes.

It’s really hard to tell what really good time for the Randy is but I think that setting goal of going under 5 minutes would be really hard to beat for some of you.

And if you can do Randy unbroken then you are Elite level in these WOD and you will surely beat many people on the Regionals in the Randy!