In this article, we identify some key strategies that will help you to conquer Kalsu WOD.<\/p>\n
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What Kalsu Looks Like<\/h2>\n
![\"bob](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/bob-kalsu.jpg\")
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Kalsu is a timed workout. You start with 5 burpees<\/strong> and then go directly to thrusters with 135 (men) \/ 95 (women) pounds<\/strong> for the rest of the first minute. As soon as minute two rolls around, you stop doing thrusters and drop down for another 5 burpees. You then spend the rest of that minute doing thrusters. You continue this burpees, thrusters rotation on the minute until you have completed a hundred thrusters.<\/strong><\/p>\n Kalsu is considered one of the toughest hero WODs of them all. Considering that there are close to two hundred of them<\/strong>, that is certainly saying something! To make Kalsu WOD more accessible to all ability levels,<\/strong> the following variations have been adapted from the original.<\/p>\n Rather than five, do three burpees.<\/strong> Then go to thrusters just as with the original Kalsu, but lower the poundages to 95 and 65 pounds.<\/strong><\/p>\n With this version, you replace the thrusters with power cleans. Apart from this change, it is the same workout;<\/p>\n The Strongman version of Kalsu replaces thrusters with tire flips.<\/strong> So, you do five burpees and then perform tire flips for the remainder of each minute until you have completed one hundred tire flips.<\/p>\n The first step to nailing a Hero WOD is getting yourself informed about the hero who is being honored by the workout. That will provide you with a higher purpose and a greater reason<\/strong> to push through when your body is screaming out for relief.<\/p>\n This workout honors Robert James ‘Bob’ Kalsu<\/strong> who was born in Oklahoma in 1945. Bob was a star football player he was an All-American tackle at the University of Oklahoma in 1967. He entered the army in 1969, at the height of the Vietnam War, to fulfill his ROTC obligation. He became a 2nd Lieutenant with Battery C, 2nd Battalion, 11th Artillery, 101 1st Airborne Division.<\/p>\n Bob was killed in action on February 21st, 1970 after being caught amid a mortar attack near the Ashau Valley.<\/p>\n When it comes to the Kalsu WOD, there are only two moves.<\/strong> However, to be more efficient (and safe)<\/strong> you need to learn how to do them properly. The two exercises you do will differ depending on which of the fours Kalsu WOD variations you choose to take on.<\/p>\n Let’s take a look at all of them.<\/p>\n When done properly, the burpee is quite possibly the most effective metabolic boosting exercise<\/strong> that exists.<\/p>\n It has four athletic comments:<\/p>\n The key to success with this exercise is to break it down into these four parts.<\/p>\n Here’s how to do it:<\/p>\n <\/p>\n To perfect the burpee, you should start slow, perfect each stage, and then add speed<\/strong> when you are confident that you have nailed your form.<\/p>\n Thrusters are a complete body movement that can help work on strength or metabolic endurance.<\/strong> The movement combines a conventional bar squat with a shoulder press. It is one of the most complete full body exercises that you can do, combining both upper and lower bodies.<\/p>\n Start in a front squat position, with the bar resting across your shoulders. Lower into a complete squat, and then come back up and go straight into a full shoulder press, with your arms above your head.<\/p>\n When doing this exercise, it is important that you don’t let the weight control you.<\/strong> Stick out your chest and lift your elbows to avoid rounding your upper back. Keeping the elbows up will also keep them from hitting into your thighs as you descend into the full squat.<\/p>\n As you fatigue, be sure to hold you back straight<\/strong> to avoid potential injuries to the shoulders or spine.<\/p>\n Though technically difficult, this explosive exercise is a fantastic all-around power builder.<\/strong><\/p>\n <\/p>\n This complex movement demands excellent technique, balance, and control. Practice with light weights until the perfect form has been achieved before you start going for a time.<\/p>\n The Tire Flip is a great functional exercise<\/strong> which allows for greater load distribution<\/strong> than most conventional resistance exercises. With this exercise, you are able to combine pushing and pulling<\/strong> the weight away from your body.<\/p>\n On the downside, the tire flip places your lower back<\/strong> in a more vulnerable position<\/strong> than either the squat or the deadlift. It is also a very demanding exercise, which leaves you open to poor form when fatigue sets in.<\/p>\n Here is how you should perform the tire flip:<\/p>\n Kalsu WOD<\/strong> is a deceptively simple workout that will take everything that you have got. Apart from ensuring that you’ve got your form down pat and that you are pacing yourself, there is not a lot of ‘strategy’ involved in this one. It’s simply a matter of bearing down and grunting it out.<\/strong><\/p>\n Good luck with your Kalsu WOD!<\/p>\n <\/td>\n <\/p>\n <\/p>\n updated January 1, 2019 The Hero Kalsu WOD is a workout that honors Bob Kalsu, who was killed in action in Vietnam in 1970. This is a hugely challenging workout. It is so difficult that several easier versions of it have been created. In this article, we identify some key strategies that will help you … Continue reading Kalsu WOD Strats Fully Reviewed<\/span> Variations of Kalsu<\/h2>\n
Kalsu Light<\/h3>\n
Rob Orlando’s Kalsu with Power Cleans<\/h3>\n
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Strongman Kalsu<\/h3>\n
Who Was Kalsu?<\/h2>\n
![\"Robert](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/Bob-300x252.png\")
<\/p>\nLearn the Moves<\/h2>\n
Burpees<\/h3>\n
![\"Burpees\"](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/burpee.gif\")
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Thrusters<\/h3>\n
![\"Thrusters\"](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/Thrusters.jpg\")
<\/p>\nPower Cleans<\/h3>\n
![\"Power](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/Power-Cleans.jpg\")
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Tire Flip<\/h3>\n
![\"\"](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/Tire-Flip.jpg\")
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Summary<\/h2>\n
Other WOD Strats<\/h3>\n
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\n \nWOD<\/th>\n WOD Name<\/th>\n Description<\/th>\n<\/tr>\n<\/thead>\n \n ![\"WOD](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-MURPH.jpg\")
<\/td>\nWOD Strats- MURPH<\/a><\/td>\n \n \n
\n ![\"WOD](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-HELEN.jpg\")
<\/td>\nWOD Strats – Helen<\/a><\/td>\n \n \n
\n ![\"WOD](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-THE-SEVEN.jpg\")
<\/td>\nWOD Strats – The Seven<\/a><\/td>\n \n \n
\n ![\"Wod](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/Wod-Starts-%E2%80%93-JACKIE-WOD.jpg\")
<\/td>\nWod Starts – JACKIE WOD<\/a><\/td>\n \n \n
\n ![\"WOD](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-Kalsu.jpg\")
<\/td>\nWod Strats – Kalsu<\/a><\/td>\n On the minute (until you complete 100 reps of thrusters).<\/p>\n \n
\n ![\"WOD](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-%E2%80%93-Cindy.jpg\")
<\/td>\nWOD Strats – Cindy<\/a><\/td>\n \n \n
\n ![\"WOD](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-%E2%80%93-Angie.jpg\")
<\/td>\nWOD Strats – Angie<\/a><\/td>\n \n \n
\n ![\"wod](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/11\/wod-diane.jpg\")
<\/td>\nWOD Strats – Diane<\/a><\/p>\n \n \n