Kalsu workout
100 Thrusters with 5 Burpees Every Minute
A Hero workout honouring a fallen service member.
Kalsu is 100 heavy thrusters for time with a catch: you start with 5 burpees, and at the start of every minute after that you stop and do 5 more burpees before going back to the bar. The longer you take, the less time each minute leaves for thrusters, so it punishes slow starts. It is a Hero workout honouring a fallen service member.
The workout
For time:
- 100 thrusters (135/95 lb)
- Start with 5 burpees, then 5 burpees at the top of every minute until the thrusters are done
Time cap: 30 min
Loads the timer ready to go: EMOM: 30 rounds of 1:00, with a beep at the top of every minute.
Scan to open on your phone
Needs the latest version of SnapWOD.
Rx loads
Time cap
Most gyms cap Kalsu at about 30 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Lighter bar: a load you can do 5 to 10 thrusters with each minute.
- Reduce to 50 or 75 thrusters.
- Three burpees per minute instead of five.
Strategy tips
- Plan a fixed number of thrusters per minute (for example 5 to 8) and hold it.
- Do your burpees right next to the bar to save seconds every minute.
- The SnapWOD timer beeps every minute, so you always know when the burpees are due.
Related workouts
Snap the board. Start the clock.
SnapWOD turns any workout on the whiteboard into a timer: EMOM, AMRAP, For Time, intervals and multi-part sessions. Free on iPhone and Android.