Hero WOD: “DT”
5 Rounds – For Time
12x 155# Deadlift
9x 155# Hang Clean
6x 155x Push Jerk
Notes: This, like the rest of the hero WOD’s, is one seriously tough workout. The weight is heavy and the reps, well they’re relatively high. After it’s all said and done your into it 60 DL’s, 45 Cleans and 30 Jerks at 155 bucks! Though this WOD is pretty heavy for most in our gym, it can still be an ass-kicker scaled accordingly.
Thinking on scaling. Everyone in our gym needs to actively think about how their weight/load is scaled to maximize the workout. If you’re breaking up the sets in individual reps, or ‘onesies’ you’re not going to get the proper effect from these workouts. Find weight that suites your stength/endurance so you can push hard through the entire WOD. Embarrassed that you aren’t lifting as much as the next guy? Well you better put that behind you because your ego is ruining your ability to truly get fit.
So think about scaling the next time you hit a WOD, should you sub down a bit? Or maybe throw on a weighted vest? Important stuff to remember.
Ever wonder why ol’ Danny Boy is so fit? Well, you’d be right if you yelled out ‘he’s like 20!’ but you’d also be correct if you said that he was good at scaling his weight for workouts. He puts himself at the right weight to haul ass and doesn’t care what everyone else is lifting. He’s working on DT in the photo above at 119# and he’s able to throw it around fast, which is what creates that ‘magic’ metabolic effect.