Dunn workout

Dunn Crossfit Workout

Overview of the Dunn Workout

The Dunn workout is named after U.S. Army Sergeant First Class Sean Dunn, who died in 2018 while serving in Afghanistan. This workout was created in his honor and is often performed on Memorial Day. The Dunn workout is a hero workout, which is a type of CrossFit workout that honors fallen military and first responders.

The Dunn workout involves a combination of running, weightlifting, and bodyweight exercises. It is a challenging workout that requires a high level of fitness and endurance. The workout is typically performed for time, with the goal of completing it as quickly as possible.

Dunn Workout Description

The Dunn workout consists of the following movements, in order:

  • 800-meter run
  • 30 dumbbell burpee deadlifts (50/35 lb dumbbells)
  • 100-meter farmer carry (50/35 lb dumbbells)
  • 30 dumbbell hang power cleans (50/35 lb dumbbells)
  • 100-meter farmer carry (50/35 lb dumbbells)
  • 30 dumbbell front squats (50/35 lb dumbbells)
  • 100-meter farmer carry (50/35 lb dumbbells)
  • 30 dumbbell burpee box step-ups (24/20 in box, 50/35 lb dumbbells)
  • 100-meter farmer carry (50/35 lb dumbbells)
  • 30 alternating dumbbell snatches (50/35 lb dumbbells)
  • 800-meter run

The workout is performed for time, with the recommended weight for the dumbbells being 50/35 lbs. The workout is considered to be of high difficulty due to the combination of running and weightlifting movements.

Dunn Workout Variations and Scaling Options

Here are some common variations and scaling options for the Dunn workout:

  • Reduce the weight of the dumbbells
  • Reduce the number of repetitions for each movement
  • Reduce the distance of the runs
  • Substitute the runs with another form of cardio, such as rowing or biking

Scaling options are important to ensure that the workout is safe and appropriate for each individual’s fitness level.

Dunn Workout Tips and Strategies

Here are some tips for completing the Dunn workout efficiently and safely:

  • Pace yourself during the runs to conserve energy for the weightlifting movements
  • Break up the weightlifting movements into manageable sets to avoid burnout
  • Use proper form during the weightlifting movements to prevent injury
  • Take short breaks as needed to catch your breath and recover
  • Warm up properly before starting the workout to prevent injury
  • Cool down and stretch after the workout to aid in recovery

Athlete Performance in the Dunn Workout

The average times for the Dunn workout vary depending on the athlete’s level of fitness. Here are some estimated times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes

It’s important to note that these are just estimates and that each athlete’s time will vary based on their fitness level and experience.

Conclusion

The Dunn workout is a challenging hero workout that honors the sacrifice of U.S. Army Sergeant First Class Sean Dunn. It involves a combination of running, weightlifting, and bodyweight exercises and is typically performed for time. Scaling options are available for those who need them, and proper form and pacing are important for completing the workout safely and efficiently.