Train with intent
Kalsu HERO WOD
Honoring Army First Lieutenant Robert James Kalsu
A grueling combination of thrusters and burpees that tests mental fortitude.
Choose your starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 100 Thrusters (135/95 lb)
- At the start of every minute (including 0:00): 5 Burpees
- Complete for time
Time cap
30 minutes
Workout character
Extreme effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
135lb thrusters
Women · Rx
95lb thrusters
The story
Honoring a Hero.
Army First Lieutenant Robert James Kalsu was killed in Vietnam in 1970. He was the only professional football player to die in the Vietnam War.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
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