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8 For Time Workouts To Crank Up Your Endurance (With Scaled Options)

Add these to your training to pump up your stamina.

4. “DT”

5 Rounds For Time

  • 12 deadlifts (70/48 kg)
  • 9 hang power cleans (70/48 kg)
  • 6 push jerks (70/48 kg)

Score: time it takes to complete 5 rounds.

Good Scores for “DT”

– Beginner: <15 minutes

– Intermediate: 10-14 minutes

– Advanced: 6-9 minutes

– Elite: <5 minutes

Tips and Strategies

Do not rest between one exercise and the other. Move from the 12th rep of the deadlifts directly into the 1st rep of the hang power cleans. Move from the 9th rep of the hang power cleans directly into an unbroken set of push-jerks.

The pace to rest is during the middle of the set of deadlifts and hang power cleans, and again at the end of push jerks. The load should feel easy on the deadlifts, moderate on the hang power cleans, and tough on the push jerks.

Scaling For “DT”

The “DT” workout is supposed to make you feel uncomfortable while the set should be mostly unbroken, so you can scale on the load and/or the movements. But keep the same number of rounds and reps.

Beginner A

5 Rounds For Time

  • 12 deadlifts (34/25 kg)
  • 9 hang power cleans (34/25 kg)
  • 6 push jerks (34/25 kg)

Beginner B

5 Rounds For Time

  • 12 deadlifts (20/15 kg)
  • 9 muscle cleans (20/15 kg)
  • 6 strict shoulder presses (20/15 kg)

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