The Don workout

The Don Crossfit Workout

Overview of ‘The Don’ Crossfit Workout

‘The Don’ is a Crossfit Hero WOD (Workout of the Day) named after U.S. Marine Corporal Donald M. Marler, who died in combat in Iraq in 2006. This workout was first posted on the Crossfit main site in 2007. It is a challenging workout that involves a combination of cardio and weightlifting exercises. The workout is done for time, and it is recommended for advanced athletes.

‘The Don’: Workout Description

  • 66 Deadlifts (110/75 lb)
  • 66 Box Jumps (24/20 in)
  • 66 Kettlebell Swings (1.5/1 pood)
  • 66 Knees-to-Elbows
  • 66 Sit-ups
  • 66 Pull-ups
  • 66 Thrusters (55/35 lb)
  • 66 Wall Ball Shots (20/14 lb)
  • 66 Burpees
  • 66 Double-Unders

The workout is done for time, and the recommended weight for each movement is listed in parentheses. The workout is completed when all 66 reps of each movement are finished.

‘The Don’ Variations and Scaling Options

‘The Don’ is a very challenging workout and is recommended for advanced athletes. However, there are some scaling options that can be used to make the workout more accessible for beginners or intermediate athletes. Some common scaling options include:

  • Reducing the weight for the deadlifts, kettlebell swings, and thrusters.
  • Reducing the height of the box for the box jumps.
  • Doing hanging knee raises instead of knees-to-elbows.
  • Doing jumping pull-ups instead of pull-ups.
  • Doing single-unders instead of double-unders.

Tips and Strategies for ‘The Don’

‘The Don’ is a long and challenging workout, so pacing is key. Here are some tips for completing the workout efficiently and safely:

  • Break up the reps into manageable sets.
  • Take short breaks between sets to catch your breath.
  • Focus on proper form for each movement to avoid injury.
  • Use a weight that is challenging but manageable.
  • Use a timer to track your progress and pace yourself accordingly.

Athlete Performance in ‘The Don’

The average time for completing ‘The Don’ varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 60-70 minutes
  • Intermediate: 45-55 minutes
  • Advanced: 30-40 minutes

Conclusion

‘The Don’ is a challenging Crossfit Hero WOD that honors the memory of a fallen soldier. It is a long and intense workout that requires a high level of fitness. However, with proper scaling and pacing, it can be completed by athletes of all levels.