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!


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!


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.


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.


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.


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!


Hero WOD “Hortman”

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups

“U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.” – crossfit.com

What is good score for hero WOD Hortman?

Hortman is very intensive and very long WOD. You will be running almost half of the workout and if you want to get good score in Hortman you will have to run fast.

If you are going for 5 rounds you will run total of 4K and if you want +6 rounds you will run almost 5K or more this means that for 5 rounds you will need to keep the pace at under 5:00 min/km and for +6 rounds under 4:15 min/km. Because you need some time for squats and muscle ups.

You can attack air squats 2 different ways. You can go for 80 reps unbroken but at slower pace as I did or go for quick sets of 10, 20 or 40 reps. Both of these approaches are almost equal in terms of time and it is just up to you what you prefer.

And there will be a lot of muscle ups, if you are going for +5 rounds you will do +40 muscle ups in just 45 minutes, in average it is 1 muscle up per minute. So be honest with you muscle up skills and if you are not good at them consider doing them only in sets of 1-3 reps but if you are muscle up ninja just go for 5+3 or 8 and you will save a lot time doing that.

Accroding to our app good score for this workout is 5 rounds and 322m of running and I think that’s pretty hard to beat. My score was 6 rounds and 260m of running and I was really pushing hard to finish 6 rounds, I wanted to slow down on the run but I knew I have to keep the pace up to finish 6 rounds.


Hero WOD “Gator”

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

“U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.” – crossfit.com

What is good time for hero WOD Gator?

It is very hard to tell for this Hero WOD, Front Squats speed would be about the same for most of people who go unbroken, somewhere between 10-30 seconds per round.

But what matters are the ring push ups, if you have never tried them before be smart and go for very small sets. In my opinion they are equally hard as ring dips or strict HSPU (if you are good at them). If I would like to scale them for regular push ups I would probably double up the reps.

Unfortunately right now I don’t have ring push ups in the calculator but if I entered ring dips instead of push ups I got good time for WOD Gator of 25 minutes 8 seconds, ring push ups will be probably slightly faster.

My time in Gator was 22:28 but I must tell that these push ups were very hard and if was going HSPU instead I would probably have faster time.

So the good time in Gator depends on how good your push ups are, if you are very good in the push ups than I think you would be able to finish it between 15-20 minutes but if your push ups suck you would be happy with 30 minutes.

In my opinion going for 2:30-3:00 per round could be considered good time for Gator.


Hero WOD “Marston”

Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

“Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.” – crossfit.com

What is good score for hero WOD Marston?

Accroding to our app good score of Marston is 9 rounds and 2 reps. But doing Marston RXed is not for everyone because of that single reps with 405 lbs.

Most people would have to scale the weight on deadlifts. We have chosen to find 1RM of deadlift before WOD and then use 90% of 1RM as weight for deadlifts in the Marston.

My PR on deadlift was 185 kg (405 lbs) so I have done the Marston with 165 kg (365 lbs). At the end I have done 10 rounds and 7 reps so I was able to beat the “good score” but it was scaled version because I wouldn’t be able to finish this workout RXed.

If you are strong enough (+450 lbs deadlift) hit this workout RXed but in other case I would go for scaled version of 90% of deadlift’s 1RM.

But deadlifts are not the hardest part of the workout. You have also to be smart on toes to bars (TTB), surely some of you can do few sets of 10 unbroken but if you know you can’t hit 10 sets of 10 TTBs unbroken then you should go for smaller sets since first round. I personally hit 6+4 in all rounds, I would even consider going 4+3+3 if my TTB were weaker.

And for the burpees, just go slowly but keep moving. These 15 burpees are the most consuming part of the workout and there is no place to rest on them if you want to hit the good score.


Hero WOD “Bulger”

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound (60 kg) Front squat, 7 reps
7 Handstand push-ups

“Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.” – crossfit.com

What is good time for hero WOD Bulger?

Accroding to our app good time to beat in Bulger is 21 minutes and 21 seconds and I must say it is very hard to beat. I personally had time of 19 minutes and 8 seconds and I thought I will die.

When you are doing Bulger try to forget about all 10 rounds and focus on each round separately. Going for about 2:00 rounds since beginning is much smarter choice than doing first round in 1:15 and than having each round slower and slower.

From my experience it is good to find the running pace that will allow you to do all chest to bars, front squats and handstand push ups unbroken.

Running faster may help you shave off some seconds but getting stuck on all other movements will make your time much slower.

Also kipping efficiently on chest to bars and handstand push ups will help you save a lot of energy.

And one last tip, during Hero WOD Bulger always remember that each movement is only 7 reps, so if you can do 4 reps then you can always do extra 3, you will just need to enter the dark zone for a moment.