Danny
20-Minute AMRAP of Box Jumps, Push Presses & Pull-Ups
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The workout (Rx)
20:00 AMRAPAs many rounds and reps as possible in 20 minutes of
- 30 box jumps 24/20 in, 60/50 cm
- 20 push presses 115/75 lb, 52/34 kg
- 30 pull-ups
| Rx load | Men | Women |
|---|---|---|
| Box | 24 in (60 cm) | 20 in (50 cm) |
| Barbell | 115 lb (52 kg) | 75 lb (34 kg) |
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Scaling Danny
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
As many rounds and reps as possible in 20 minutes of: 30 box jumps or step-ups (20/16 in, 50/40 cm) 20 push presses (75/55 lb, 34/25 kg) 30 jumping pull-ups or ring rows
Beginner
As many rounds and reps as possible in 12 minutes of: 15 box step-ups 10 dumbbell push presses (light) 15 ring rows
Danny scores by level
| Level | Typical score |
|---|---|
| Beginner | Under 3 rounds |
| Intermediate | 3–4 rounds |
| Advanced | 5–6 rounds |
| Elite | 7+ rounds |
Approximate Rx rounds from community results. Use them as a rough guide, not a standard.
About Danny
Danny honors Oakland Police SWAT Sergeant Daniel Sakai, 35, who was killed in the line of duty on March 21, 2009, along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin and Officer John Hege.
Each round is 80 reps of jumping, pressing and pulling. The rounds are long, so a 20-minute score of a few rounds can still mean hundreds of reps, and the pull-ups usually decide how many rounds you get.
Tips for Danny
- Step down from the box and keep a steady rhythm. Thirty box jumps every round adds up to a lot of calf work.
- Break the push presses into 2 or 3 sets from round one, before your shoulders and the pull-ups start competing.
- Plan the pull-ups as quick sets of 6 to 10. They're the movement most likely to stall.
Danny questions
What is the Danny workout?
Danny is a 20-minute AMRAP of 30 box jumps, 20 push presses and 30 pull-ups. The Rx box is 24 in for men and 20 in for women, and the barbell is 115 lb (52 kg) for men and 75 lb (34 kg) for women.
Who is Danny named after?
Oakland Police SWAT Sergeant Daniel Sakai, 35, who was killed in the line of duty on March 21, 2009, along with three fellow officers.
What is a good Danny score?
At Rx, 5 to 6 rounds is an advanced score and 7 or more is elite. Most people new to it finish around 3 rounds.
How do I scale Danny?
Use step-ups or a lower box, lighten the push press to 75/55 lb (34/25 kg), and swap pull-ups for jumping pull-ups or ring rows.
Who scores highest on Danny?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.