HOME WOD – Friday 22 May 2020
Nothing can compare to the real Kalsu, but this high volume jumping/deadlift/burpee combo will get your heart rate going, your lungs burning and your tooshy working for sure! We have made the rep count 200. One rep equals one jump plus ground touch, so there and back would be 2 reps.
Briefing video
Daily Board
WARMUP
(5 min.) Quick Hip Prep
4-5 reps Hip Flow #1
Then, as a group perform 5 6-point burpees
(10 min.) Project Squat Better #12
8 x 20 sec. Descending ‘box’ Squats
8 x Bulgarian Squats – each side
3 Rounds
* For the box squats, they need to take 20 sec. To get to the bottom position.
* If possible, add a little load to their person for both movements.
* For quality, rest as needed between movements and sets.
* Find an object that they can stand on/rest their ankles on.
WORKOUT PREP & WORKOUT
(10 min.) Review and prep for the thruster with an empty barbell/one dumbbell as a group.
Fully and Partially Loaded
5 Thrusters
3 Rounds
* Take 3 sets to get to their working weight.
* Perform the last set at their working weight
Unloaded
Review and prep the movements as needed.
10 Lateral Lunges
10 Floor touches (deadlifts)
10 lateral deadlift jumps + 3 burpees
1-2 rounds – as needed.
* Prep as needed for workout
(30 min.) Perform Workout
WARMDOWN
* If they finish before 30 minutes, they will need some time to cool down, take a 200 m walk and or do anything that keeps them moving until their heart rate has slowed down.
KALSU
200 Lateral Deadlift Jumps
EMOM perform 5 burpees
Scoring
Time to complete the workout.
Scaling
Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.
Lateral deadlift jumps: Omit the jump, just step, deadlift, step.
WOD Goal
Nothing can compare to the real Kalsu, but this high volume jumping/deadlift/burpee combo will get your heart rate going, your lungs burning and your tooshy working for sure! We have made the rep count 200. One rep equals one jump plus ground touch, so there and back would be 2 reps.
The jumping lateral deadlifts will feel really easy to start off with. By halfway, you will have slowed down. Maintain a good pace throughout and use the burpees as an active recovery to charge up again before performing another big set of the deadlifts. You should be able to finish around the 10-15 minute mark.
KALSU
100 DB Thrusters (50/35 lb.)
EMOM perform 5 burpees
Scoring
Time to complete the workout.
Scaling
Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.
Db thrusters: Scale to a SA thruster, switching arms as needed. Then, to scale further, hold the dumbbell in both hands.
WOD Goal
Sorry, not sorry! In our opinion, this is one of THE hardest CrossFit workouts ever created. The loading, the volume, and those damn burpees compounding on the thrusters! It was created by John Welbourn for CrossFit football. Here is an interesting little article on the workout if you want to take a read http://www.fitnesshq.com/kalsu-wod/ . Feel free to try out one of the modified options if you don’t think you want to experience Kalsu for the first time, or for the second time if you were around a few May’s ago!
Remember, the workout starts with 5 burpees!
* The loading for the PL is a little lighter than the UL version. It will still be uncomfortable, but if your athletes think you can get the workout done in sub 10 minutes, then it is too light and you should either increase the reps, or increase the burpees to 6 per round.
Mainly, this workout is about survival. For most of you this will be a huge mental toughness test for you to just finish! The loading is intended to be moderate to heavy.
We suggest to not go too hot out of the gate. Have you pick a number of thrusters that you think you can maintain for the first half of the workout (around 5-7) and then the second half (around 3-5). It will decrease. Try to think of the burpees as active recovery. Except, don’t go too slow, otherwise it will take the whole minute!
Towards the end when people are suffering, taking a whole minute off to rest (still do burpees) can sometimes help get you back on track.
Some of you top athletes might be able to go around 15 min., but that will be pretty rare, you should allow around 30 min. for everyone to get it done and if there are some die hards that really want to go rx’d but end up taking over 30 min., let you finish!!! Seriously, we don’t often encourage that, but this workout is about accomplishment and capping your athletes will be a little soul destroying.
For this reason it is important that you encourage people to scale as needed. You should be able to do 10+ reps of the load when you are fresh.
KALSU
100 Thrusters (135/95 lb.)
EMOM perform 5 burpees
Scoring
Time to complete the workout.
Scaling
Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.
Thrusters: Scale load as needed. 10+ reps fresh should be the goal, then sets of up to 5 reps while fatigued.
WOD Goal
Sorry, not sorry! In our opinion, this is one of THE hardest CrossFit workouts ever created. The loading, the volume, and those damn burpees compounding on the thrusters! It was created by John Welbourn for CrossFit football. Here is an interesting little article on the workout if you want to take a read http://www.fitnesshq.com/kalsu-wod/ . Feel free to try out one of the modified options if you don’t think you want to experience Kalsu for the first time, or for the second time if you were around a few May’s ago!
Remember, the workout starts with 5 burpees!
* The loading for the PL is a little lighter than the UL version. It will still be uncomfortable, but if your athletes think you can get the workout done in sub 10 minutes, then it is too light and you should either increase the reps, or increase the burpees to 6 per round.
Mainly, this workout is about survival. For most of you this will be a huge mental toughness test for you to just finish! The loading is intended to be moderate to heavy.
We suggest to not go too hot out of the gate. Have you pick a number of thrusters that you think you can maintain for the first half of the workout (around 5-7) and then the second half (around 3-5). It will decrease. Try to think of the burpees as active recovery. Except, don’t go too slow, otherwise it will take the whole minute!
Towards the end when people are suffering, taking a whole minute off to rest (still do burpees) can sometimes help get you back on track.
Some of you top athletes might be able to go around 15 min., but that will be pretty rare, you should allow around 30 min. for everyone to get it done and if there are some die hards that really want to go rx’d but end up taking over 30 min., let you finish!!! Seriously, we don’t often encourage that, but this workout is about accomplishment and capping your athletes will be a little soul destroying.
For this reason it is important that you encourage people to scale as needed. You should be able to do 10+ reps of the load when you are fresh.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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