Overview of the Danny Workout
The Danny workout is a CrossFit benchmark workout named after a fallen soldier, First Lieutenant Danny Dietz, who died in Afghanistan in 2005. This workout is a tribute to him and his service. The Danny workout is a high-intensity workout that involves three movements: box jumps, push presses, and rowing. It is a 20-minute AMRAP (as many rounds as possible) workout, which means that the goal is to complete as many rounds of the three movements as possible within the 20-minute time frame.
Danny Workout: Workout Description
The Danny workout consists of three movements: box jumps, push presses, and rowing. The workout starts with 30 box jumps, followed by 20 push presses, and then 30 calories on the rowing machine. This is considered one round. The goal is to complete as many rounds as possible within 20 minutes. The recommended weight for the push press is 115 pounds for men and 80 pounds for women. The height of the box jump is 24 inches for men and 20 inches for women.
Danny Workout: Workout Variations/Scaling Options
The Danny workout can be scaled for beginners or those who are not able to perform the movements as prescribed. For box jumps, step-ups can be substituted. For push presses, the weight can be reduced, or the movement can be modified to a strict press. For rowing, the number of calories can be reduced, or the movement can be modified to a different cardio machine such as a bike or a ski erg.
Danny Workout: Tips and Strategies
To complete the Danny workout efficiently and safely, it is important to pace yourself and break up the movements into manageable sets. For example, breaking up the box jumps into sets of 10 or 15 can help conserve energy for the push presses and rowing. It is also important to maintain proper form throughout the workout to avoid injury. For the push press, engaging the legs and hips can help generate power for the movement. For the rowing, focusing on a strong leg drive and a smooth pull can help maintain a consistent pace.
Danny Workout: Athlete Performance
The average number of rounds completed for the Danny workout varies depending on the athlete’s level of fitness. For beginners, completing 2-3 rounds is a good goal. For intermediate athletes, completing 4-5 rounds is a good goal. For advanced athletes, completing 6 or more rounds is a good goal.
Conclusion
The Danny workout is a challenging and intense workout that honors the memory of First Lieutenant Danny Dietz. It involves three movements: box jumps, push presses, and rowing, and the goal is to complete as many rounds as possible within 20 minutes. The workout can be scaled for beginners or those who are not able to perform the movements as prescribed. To complete the workout efficiently and safely, it is important to pace yourself, maintain proper form, and break up the movements into manageable sets.