THREE IS THE MAGIC NUMBER

Not all heroes wear capes. Grit your teeth and take on the Crossfit Hero workout DT for supersize strength

Take on our three-part, 135-rep finisher to bolt serious fat burning on to every workout

THE FORMAT:

Perform five rounds of the following three barbell moves as fast as you can: 12 deadlifts , nine hang power cleans and six push jerks. Aim for 70kg, but start with a weight that allows you to complete the first round unbroken. When you can perform three rounds unbroken, add 10% more load and try again.

01 DEAD WEIGHT

Start each round with 12 deadlifts. Keep the bar close to your body, and don’t squeeze the life out of it (or you’ll fatigue your forearms). With your lats engaged, bend down with a flat back to pull the bar from the floor, then stand up straight. Don’t rush: you might be against the clock, but each rep should be as solid as your first.

02 HANG IN THERE

From the top of your last deadlift, go straight into your first hang clean to build power in your upper body. Hold the bar at your hips, then lower it towards your knees, keeping your back straight. From here, generate force from your hips and imagine that you’re jumping as you shrug the bar up, lifting it as high as possible. Now, drive your elbows underneath the bar as fast as you can, catching it in the rack position, as though you were about to do a front squat. Return the bar back to your hips. Steel yourself, because you have eight more reps to go.

03 JERK IT OUT

For the last six reps of the round, press the bar from the front rack position to full lockout overhead. Dip your knees, then drive the bar up from your shoulders until it’s at your eyeline, before dipping again. Catch the bar with your arms fully extended, then stand up straight to finish. Pace yourself in the first round, or you’ll be running on empty by the fifth.