The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 30 | Box Jump | – | – |
| 20 | Push Press | 52.5 kg | 35 kg |
| 30 | Pull-up | – | – |
Women: 20 min AMRAP: 30 Box Jumps 51 cm, 20 Push Press 35 kg, 30 Pull-ups
How Danny works
Danny is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Danny 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 Danny 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 | from 8 rounds | from 7 rounds |
| Advanced | from 6 rounds | from 5 rounds |
| Intermediate | from 4 rounds | from 4 rounds |
| Beginner | from 3 rounds | from 3 rounds |
| Novice | under 3 rounds | under 3 rounds |
Tips for Danny
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Danny
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:
- Box Jump: Lower box; Box Step-up
- Push Press: Dumbbell Push Press; Push Press with an empty bar
- Pull-up: Banded pull-up; Jumping Pull-up from a box