Daniel
A Hero WOD honoring Army Sgt Daniel Somers, an Operation Iraqi Freedom veteran. A grueling chipper combining pull-ups, thrusters, and running.
- Format
- For Time
- Level
- elite
For Time
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Daniel is a for-time workout by Fiz, built from 7 movements. It is set at elite level.
About Daniel
Daniel is a single long piece: fifty pull-ups, a 400 metre run, twenty-one thrusters, an 800 metre run, twenty-one thrusters, a 400 metre run, then fifty pull-ups again. It honours U.S. Army Sergeant First Class Daniel Crabtree, killed in Iraq in 2006.
The shape is a trap in both directions
A symmetrical workout invites you to treat the two halves as equal, and they are not. Fifty pull-ups fresh is a manageable opening for most athletes; fifty pull-ups at the end, after forty-two thrusters and 1600 metres, is where this workout is actually decided. Athletes routinely go unbroken or near-unbroken on the first fifty, feel good about it, and then spend eight minutes doing the last fifty in twos and threes.
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Spend the first fifty like it is expensive
Break the opening pull-ups into sets that feel far too conservative, something like tens or fives, and get off the bar before your grip is even close to going. What you save there is directly what you have left at the end. The thrusters are at a load most people can cycle, so the question is whether you go unbroken and then need a long recovery before running, or take one planned break and run immediately. The second option is almost always faster. Run the 800 at a pace that lets you start the second set of thrusters without standing over the bar.
What's a good Daniel time
One hundred pull-ups is the number to judge yourself against, not the clock. Athletes who own that volume finish inside fifteen minutes and the best go under twelve; athletes who do not tend to land between twenty and thirty regardless of how well they run. If a hundred is beyond you today, cut the count rather than putting a band on all of them. Hanging on the bar under fatigue is most of what Daniel is measuring, and a band removes precisely that.