Daniel workout
Pull-ups, Runs and Thrusters Chipper
A Hero workout honouring a fallen service member.
Daniel is a symmetrical chipper: 50 pull-ups, a 400 m run, 21 thrusters, an 800 m run, 21 thrusters, another 400 m run, and 50 pull-ups to finish. It covers 1600 m of running and asks for big pull-up volume at both ends. It is a Hero workout honouring a fallen service member.
The workout
For time:
- 50 pull-ups
- 400 m run
- 21 thrusters (95/65 lb)
- 800 m run
- 21 thrusters
- 400 m run
- 50 pull-ups
Time cap: 30 min
Loads the timer ready to go: For Time with a 30:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Time cap
Most gyms cap Daniel at about 30 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Halve the pull-ups, or use banded pull-ups or ring rows.
- Lighter bar for the thrusters.
- Row or bike if running is not possible.
Strategy tips
- Break the first 50 pull-ups into small sets; you need your grip again at the end.
- Hold back on the 800 m run so the second set of thrusters is still smooth.
- The final 50 pull-ups will be slower; plan sets of 5 and keep the rests short.
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