The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 50 | Pull-up | – | – |
| 400 m | Run | – | – |
| 21 | Thruster | 42.5 kg | 30 kg |
| 800 m | Run | – | – |
| 21 | Thruster | 42.5 kg | 30 kg |
| 400 m | Run | – | – |
| 50 | Pull-up | – | – |
Women: 50 Pull-ups, 400 m Run, 21 Thruster 30 kg, 800 m Run, 21 Thruster, 400 m Run, 50 Pull-ups
How Daniel works
Daniel is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Daniel is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good Daniel time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 18:00 | up to 19:50 |
| Advanced | up to 23:00 | up to 25:20 |
| Intermediate | up to 29:00 | up to 31:55 |
| Beginner | up to 36:00 | up to 39:35 |
| Novice | over 36:00 | over 39:35 |
Tips for Daniel
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Daniel
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Pull-up: Banded pull-up; Jumping Pull-up from a box
- Run: Shorter distance; Walk-run intervals
- Thruster: Dumbbell Thruster; Thruster with an empty bar