Should I do the movements unbroken within each round?

Yes, ideally. The workout is designed as a barbell complex. Try to flow from deadlifts to hang cleans to push jerks without setting the bar down.

What if the weight is too heavy?

Scale the weight. You should be able to complete at least the first 2 rounds unbroken. If not, the weight is too heavy for the intended stimulus.

How should I transition between movements?

After the 12th deadlift, keep the bar in your hands and go directly into hang cleans. After the 9th hang clean, keep the bar in front rack and go into push jerks.

Who was DT named after?

DT honors SSGT Timothy P. Davis, who was killed in Afghanistan on February 20, 2009 while supporting Operation Enduring Freedom.

DT

Rounds

Named after SSGT Timothy P. Davis, who was killed in Afghanistan in 2009. A barbell-heavy workout.

Hero Benchmark Barbell Triplet Olympic Lifting

The Workout

5 rounds for time

112 Deadlifts (155/105 lb)
29 Hang Power Cleans (155/105 lb)
36 Push Jerks (155/105 lb)

Time Cap: 20 minutes

Equipment Needed

BarbellWeight plates

Target Time

Beginner

15-20 minutes

Intermediate

10-14 minutes

Advanced

6-9 minutes

Strategy & Tips

DT is a barbell complex that demands grip endurance and efficient cycling. The key is managing your grip and transitioning smoothly between movements without putting the bar down unnecessarily.

Try to complete each round unbroken or with minimal breaks
Use hook grip throughout to preserve your grip
The hang cleans should flow directly from the deadlifts - don't set the bar down
Push jerks should be quick and punchy - don't muscle press them
Rest between rounds, not during them
Pace yourself - 5 rounds is more than it seems

Pacing

Target 1:30-2:30 per round depending on your fitness level. Rest as needed between rounds but try to keep moving within each round.

Scaling Options