The Don: A marathon of repetitions

Hero Workouts are known for demanding everything from you. The Don is a perfect example of a long, grueling, 660-repetition workout that pushes even experienced athletes to their limits. But how did this workout come about? What strategy helps to complete it efficiently? And what is a good result? In this article, we dive into everything you need to know about The Don.

What is the story behind The Don

The Don was developed for U.S. Marine Donald L. Marler. He served in the U.S. Army and died in Afghanistan in 2010.

What the workout The Don looks like

The workout is a true marathon and is performed for time.

For Time:

• 66 Deadlifts (50 kg/34 kg)
• 66 Box Jumps (24 in/20 in)
• 66 Kettlebell Swings (24 kg/16 kg)
• 66 Knees-to-Elbows
• 66 Sit-Ups
• 66 Pull-Ups
• 66 Thrusters (25 kg/16 kg)
• 66 Wall Balls (9 kg/6 kg)
• 66 Burpees
• 66 Double-Unders

That is a total of 660 repetitions. This workout is a volume monster that challenges both strength and endurance. With the combination of many exercises and many repetitions, there is hardly any time for recovery.

What are the strategies for The Don

To complete this workout efficiently, you should think about your strategy and try to stick to it.

Focus on pacing from the start: Do not start too fast. If you overexert yourself in the first half, you will hit a wall by the time you reach the pull-ups or thrusters at the latest. Maintain a constant pace and distribute your energy evenly.

Break up reps cleverly: Break the repetitions into manageable sets.

• Deadlifts: 3x22 or 2x33 to protect your lower back
• Box Jumps: Calm, constant pace
• Kettlebell Swings: 2-3 sets (e.g., 33-33 or 22-22-22)
• Pull-Ups: Sets of 5 to 10 repetitions. Do butterfly pull-ups if possible
• Thrusters: 3 to 4 sets
• Burpees: Try to do them all in one go
• Double-Unders: unbroken

Use mini-breaks effectively: Long recovery times cost seconds. If you have to rest, keep it short and stay focused.

What are the possible scales

Not everyone is able to master this WOD Rx.

Reduce weights and repetitions:

• Choose weights and repetitions that you can manage but that still challenge you.

Box Jumps:

• Lower the height of the box

Kettlebell Swings:

• Russian Swings instead of American Swings

Knee-to-Elbow:

• Hanging Knee-Raises

Pull-Ups:

• Banded Pull-Ups
• Jumping Pull-Ups
• Ring Rows

Thrusters:

• Dumbbell Thrusters

Double-Unders:

• Single-Unders

What is a good result

• Beginners (scaled): Under 60 minutes
• Advanced: 50-60 minutes
• Elite Athletes (Rx): 40-50 minutes

If you finish in under an hour, you have put in a strong performance.

Conclusion

With 660 repetitions, The Don is an absolute test of strength, endurance, and willpower. The key to success lies in a smart strategy: don't overpace, break up reps wisely, and move efficiently. Starting at too high a speed can slow you down by the middle of the workout, while too defensive an approach unnecessarily increases your total time. The right balance of stamina and targeted breaks will get you to the finish line.