5 Rounds For Time: 12 Deadlift (205/145 lb), 9 Hang Power Cleans (205/145 lb), 6 Push Jerk (205/145 lb)
Primary movement: Heavy Barbell Cycling
Heavy DT is DT's crueler older brother, made famous at the 2015 CrossFit Games: 5 rounds for time of 12 deadlifts, 9 hang power cleans and 6 push jerks at 205/145 lb. Same 135 reps, but at a load where most athletes can't hide behind conditioning - every rep is a real lift. Heavy DT is a strength-endurance benchmark: it measures how much of your barbell strength survives when your heart rate is maxed and your grip is cooked.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 20:00+ | 22:00+ |
| intermediate | 14:00 | 15:30 |
| advanced | 10:00 | 11:00 |
| elite | sub 8:00 | sub 9:00 |
Where does your Heavy DT land?
Log it once and the app places you on this table automatically, then tracks the trend.
Plan breaks before you need them: deadlifts in 6-6 or 6-5-1, cleans in 3s, jerks in 3-3 or quick singles. At this load a failed rep costs 10+ seconds and real energy - stay at 90% effort per set. Reset your hook grip every set; grip is the true limiter. Belt up if you normally lift with one. If 205/145 is above ~60% of your 1RM clean, do regular DT instead - the stimulus will be better.
Scaled: 5 rounds at 155/105 lb (that's regular DT - a great goal in itself), or 165/115 lb as an intermediate step. The point of Heavy DT is moving a genuinely heavy bar under fatigue; scale to the heaviest load you can cycle safely in small sets.
Log every result, see your progress over time, and know exactly where you stand.
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