DT is one of CrossFit's most notorious benchmark workouts.
Originally done with a barbell, athletes race against the clock to finish 5 rounds as fast as possible.
It's brutal, effective, and usually leaves people gasping on the floor.
But here's the problem with going all-out: form breaks down, power drops off, and you're just grinding through reps.
There's a better way to do DT.
Instead of racing the clock, use a paced format that lets you focus on three critical things: proper technique, maximum power output, and breath recovery between movements.
And by using kettlebells instead of a barbell, the workout becomes accessible for home training.
No barbell setup needed, just focused work that builds real strength and conditioning.
Why Paced DT Works Better
A paced format changes everything.
Round 5 looks just as good as round 1.
Your cleans stay sharp, your jerks stay strong, and you're generating real force on every rep instead of just surviving.
The built-in recovery windows keep you ready to perform.
This builds both strength and conditioning without burning you out.
The 15-Minute DT Workout
The original DT uses deadlifts, cleans, and jerks.
We're adding burpees at the start of each round to practice moving your body down to the ground and back up.
Here's how it works: new movement every 45 seconds for 5 rounds total.
Each round takes 3 minutes, 15 minutes complete.
Each Round:
0:00-0:45 - 9 Burpees
0:45-1:30 - 12 Deadlifts
1:30-2:15 - 9 Cleans
2:15-3:00 - 6 Jerks
Repeat 5 times.
Use single or double kettlebells depending on what you have.
What Each Movement Builds:
- Burpees - Full-body conditioning and explosive power
- Deadlifts - Posterior chain strength (hamstrings, glutes, lower back)
- Cleans - Hip power and upper back strength
- Jerks - Overhead pressing strength and shoulder stability
Video - DT in Action
Watch the full workout in action:
Tips for Your First DT
Weight Selection:
Choose a weight that challenges your jerks without breaking down your technique.
A single kettlebell works perfectly for this workout.
Focus on Quality:
This isn't about speed.
Every rep should be crisp and controlled.
Track Your Progress:
Record your kettlebell weight and how the workout felt.
As you get stronger, you'll feel more powerful at the same weight, and eventually you'll be ready to move up.