Hero WOD
Kalsu
Barbell
Target Time
Under 20 min (Elite), Under 30 min (Competitive)
WOD Description
A memorial WOD honoring NFL player and U.S. Army officer Bob Kalsu.
100 Thruster (60kg/43kg) for time
At the start of every minute: perform 5 Burpees
(Start the clock with 5 Burpees)
Scaling Options
• Recommended weight: 60kg → 43kg → 30kg
• Do the Burpees first, then use the remaining time for Thrusters
• One of the toughest WODs
About Kalsu
Hero WODs honor military service members, first responders and others who died in the line of duty. They tend to be long and demanding, and many athletes do them on a memorial date as a tribute rather than purely for a score.
Pacing strategy
Choose a load and pace that leaves you at least 10–15 seconds of rest in every minute. If you finish later and later each minute, lower the weight or reps so you can complete the full time.
Related WODs
#Hero#Thruster#Burpee#EMOM Mix