Today’s workout of the day (WOD) is the hero workout “Donny”. Hero WODs are named workouts that are performed to honor those who have lost their lives in the line of duty. “Donny” was originally posted on the CrossFit Main Site on August 21, 2013 to honor U.S. Army Specialist Donald L. Nichols, 21, who died on April 13, 2011 in Afghanistan.
In today’s workout, you will complete 21 deadlifts and 21 burpees, then 15 deadlifts and 15 burpees, then 9 deadlifts and 9 burpees, then 9 deadlifts and 9 burpees again, then 15 deadlifts and 15 burpees again, and then finally 21 deadlifts and 21 burpees. This is a tough one, so it is especially important to be thoughtful when choosing your scaling options. Pick a deadlift weight that you can move safely and efficiently. You should be able to do the first three rounds of deadlifts in two sets at most. If you find yourself needing to break the deadlifts into more than 4 sets at any point in the workout, please drop to a lighter weight. You can also consider scaling the rep scheme to make today’s WOD more doable.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Donny
Rx:
21-15-9-9-15-21 repetitions for time:
Deadlifts (225lb, 155lb)
Burpees
If this type of workout is new to you, please modify the movements and the rep scheme. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. Pick a burpee modification that works for you. A beginner’s version of Donny could look like this:
Scaled 1:
12-9-6-6-9-12 repetitions for time:
Kettlebell deadlifts (35lb, 22lb)
Elevated, no push-up burpees
Perhaps something between the Rx version and the beginner version of Donny is right for you today. Choose the weight for your deadlift carefully, and pick a burpee modification that you are comfortable with. Another variation of today’s WOD might look like this:
Scaled 2:
15-12-9-9-12-15 repetitions for time:
Deadlifts (135lb, 95lb)
Step-back burpees
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Comments