For Time: 50 Pull Ups, 400 Meter Run, 21 thrusters (95/65 lbs), 800 Meter Run, 21 thrusters (95/65 lbs), 400 Meter Run, 50 Pull Ups
Primary movement: Pullups/Thrusters/Run
Daniel is a Hero WOD honoring Army Sergeant First Class Daniel Crabtree: 50 pull-ups, 400 m run, 21 thrusters (95/65 lb), 800 m run, 21 thrusters, 400 m run, 50 pull-ups - for time. The symmetric chipper structure means you finish with the same brutal 50 pull-ups you opened with, except now your hands and lats are wrecked. Daniel blends three energy systems: gymnastics endurance, barbell conditioning and running speed.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 22:00+ | 24:00+ |
| intermediate | 16:00 | 18:00 |
| advanced | 13:00 | 14:30 |
| elite | sub 10:30 | sub 12:00 |
Where does your Daniel land?
Log it once and the app places you on this table automatically, then tracks the trend.
Open the first 50 pull-ups in relaxed sets of 10 or less - spending your grip here ruins the back half. Aim for unbroken or 11-10 on each thruster set; the weight is light but comes after running. Use the 800 m to genuinely recover: it's the longest 'rest' you'll get. Save your hands: no death-grip on the bar, and consider grips if you tear easily. The final 50 pull-ups in sets of 5 with 5-second breaks is faster than it sounds.
Scaled: 35 pull-ups (banded) per segment, thrusters at 65/45 lb. Beginner: 25 ring rows per segment, 15 thrusters with an empty bar or dumbbells, halve the runs. Target under 25 minutes.
Log every result, see your progress over time, and know exactly where you stand.
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