Daniel is a benchmark Hero WOD with pull-ups, running and thrusters. With pull-ups and thrusters, Daniel is somewhat reminiscent of Fran. But it’s still a benchmark WOD that stands on its own to challenge and test your fitness level.

The Workout

For Time:
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

Daniel starts with 50 pull-ups, followed by a 400-meter run. Next up, 21 thrusters with a prescribed weight of 95 pounds for men and 65 pounds for women. Then on to an 800-meter run, 21 more thrusters, a 400-meter run and wraps up with a final set of 50 pull-ups. Your score is the total time it takes you to complete this workout.

The History

Like other Hero WODs, Daniel honors and pays tribute to our fallen heroes. This Hero WOD is dedicated to and named for Army Sgt 1st Class Daniel Crabtree. Daniel was killed in Al Kut, Iraq, on Thursday, June 8th, 2006.


In this WOD, you’ll do a total of 100 pull-ups and run 1 mile. Keep your transitions between the pull-ups, running and thrusters smooth as you find a steady, moderate (and uncomfortable) pace.

Break up the 50 pull-ups into manageable sets. But beware of small sets consisting of only one to two reps; otherwise, you’ll find yourself spending too much time on the pull-up bar.


To scale this benchmark WOD:

  • Pull-ups: Sub with ring rows for pull-ups or decrease the number of reps. For example, 30 reps instead of 50.
  • Running: Shorten the distances for both the 800 and 400 meter runs.
  • Thrusters: Lighten the barbell load for the thrusters. (Instead of the prescribed 95/65, drop to 65/35.)

Tackle this benchmark WOD with mental and physical strength and endurance while honoring Daniel and our other heroes.

To learn more about Rhapsody Fitness in Charleston and our range of programs, get in touch with Team Rhapsody today.