Crossfit HERO Workout
KALSU
100 thrusters (135/95 lb) for time
Starting every minute with 5 burpees
Introduction:
The KALSU workout stands as one of the most challenging and revered Hero Workouts in the CrossFit community. Named in honor of Bob Kalsu, a former professional football player and U.S. Army officer who died in action during the Vietnam War, this workout is designed to push athletes to their limits while paying tribute to Kalsu’s bravery and sacrifice. Known for its intensity and demanding nature, KALSU embodies the spirit of perseverance and resilience.
The Workout
The KALSU workout consists of:
- 100 thrusters (135/95 lb) for time
- Starting every minute with 5 burpees
Equipment
To complete the KALSU workout, you will need the following equipment:
- Barbell
- Weight plates (to load the barbell to the appropriate weight)
- A timer or clock
- Chalk (optional, for better grip)
- Crossfit Shoes
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Movements:
The KALSU workout includes the following movements:
Preparation
Proper preparation is essential to tackle the KALSU workout safely and effectively. Here’s a warm-up routine to get you ready:
General Warm-Up
- 5-Minute Light Cardio: Start with 5 minutes of light cardio, such as jogging, rowing, or jumping rope, to get your heart rate up and muscles warm.
- Dynamic Stretching: Perform dynamic stretches to improve mobility and prevent injury. Focus on the shoulders, hips, and legs. Examples include arm circles, leg swings, and hip circles.
Specific Warm-Up
Thruster Warm-Up:
- Empty Barbell Thrusters: Perform 2 sets of 10 thrusters with an empty barbell to practice the movement and activate the muscles used.
- Progressive Loading: Gradually add weight to the barbell, performing sets of 3-5 thrusters until you reach your working weight (135/95 lb).
Burpee Warm-Up:
- Slow Burpees: Perform 2 sets of 5 slow, controlled burpees to ensure proper form and get your body accustomed to the movement.
Mobility Drills:
- Shoulder Mobility: Use a resistance band or PVC pipe for shoulder pass-throughs and dislocates to increase shoulder flexibility.
- Hip and Ankle Mobility: Perform deep squat holds and ankle circles to improve range of motion in your hips and ankles.
Score to aim for:
The KALSU workout is notoriously difficult, and completion times can vary widely based on fitness level. Here are suggested target times for different skill levels:
Elite Athletes
- Time to Aim For: 15-20 minutes
- Description: Elite athletes have a high level of cardiovascular endurance, strength, and mental toughness. They can maintain a steady pace, minimize rest, and handle the heavy thruster weight efficiently.
Intermediate Athletes
- Time to Aim For: 20-30 minutes
- Description: Intermediate athletes have solid CrossFit experience and good overall fitness. They may need to break the thrusters into smaller sets and take strategic breaks but can still complete the workout with determination and focus.
Beginner Athletes
- Time to Aim For: 30-40 minutes
- Description: Beginner athletes should focus on maintaining good form and consistent effort throughout the workout. It’s important to scale the workout if necessary, such as reducing the thruster weight or performing fewer burpees per minute, to ensure safety and prevent overexertion.
Conclusion:
The KALSU workout is a true test of strength, endurance, and mental fortitude. As you take on this challenging Hero Workout, remember the legacy of Bob Kalsu and the spirit of perseverance that it represents. Approach the workout with respect, push your limits, and honor the memory of a hero through your effort and dedication. Whether you’re an elite athlete or just starting your CrossFit journey, the KALSU workout offers an opportunity to push beyond your comfort zone and achieve new levels of fitness.
