Kalsu - Advanced Guide
Master the Kalsu HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Balance thruster pacing with burpee timing. Key is finding sustainable thruster sets.
Choose Your Skill Level
Advanced Pacing Strategy
Aim for 4-6 thrusters per minute after burpees
Complete burpees in 15-20 seconds to maximize thruster time
Break thrusters into small, consistent sets
Expect 20-25 minute finish time for most athletes
Advanced Movement Tips
Thrusters: Start with sets of 3-5, maintain form over speed
Burpees: Step back/up to save energy for thrusters
Rest the barbell on shoulders between sets
Use smooth, rhythmic breathing pattern
Singles on thrusters are acceptable after halfway point
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Reduce weight: 95/65 or 75/55
Reduce reps: 75 thrusters
Reduce burpees to 3 per minute
Use dumbbells instead of barbell
Step-back burpees only
Advanced Success Tips
Start conservatively with thruster sets
Burpee efficiency is crucial
Mental preparation is key - this is a suffer-fest
Practice the timing before attempting Rx weight
Consider wrist wraps for barbell support
Ready to Take on Kalsu as a Advanced Athlete?
Use these advanced strategies to honor Army First Lieutenant Robert James Kalsu with your best effort.