Sunday Hero Workout: KALSU WOD

For fitness enthusiast Natalie Eva Marie, Sundays are a chance to get a head start on the week and crush Monday before it rears its ugly head. “Every Sunday is a ‘Hero Workout,’ she explains via Instagram. “Dedicated to a first responder or member of the military who has died in the line of duty.”

‘KALSU’ Sunday Hero Workout

This workout is designed by serving or retired force members, and is dedicated to 1st Lieutenant James Robert Kalsu, who lost his life while serving in action on July 21, 1970, in the A Shau Valley, Vietnam.

How to Complete the KALSU WOD:

• Start at the top of the minute, complete 5 burpees
• Move on to Thrusters and keep repping until the minute is up
• Repeat 5 more burpees, then thrusters, at the top of the next minute when you feel able
• Keep these rounds going until you reach a total of 100 Thrusters

The Strategy:

Your score is the number of seconds it takes to complete all 100 Thrusters. So, the more you rest, the longer it will take. The lower the score, the better. Still, this workout is intense, so do make sure to take adequate rest periods where required.

Natalie Eva Marie’s Experience:

Marie completed the workout, scaling it by doing DB thrusters instead of the barbell. She admitted to feeling smoked after finishing the session. The workout’s co-creator, Andy Stumpf, agrees that this is a workout fit for a hero. “Most days I regret creating that workout,” he commented under her impressive video. “The single most painful evolution I have ever done in a gym.”

Conclusion:

This KALSU WOD is a challenging workout that requires dedication and perseverance. By completing this workout, you’ll not only be paying tribute to the heroes it’s dedicated to, but also pushing yourself to reach new heights. Remember to take rest periods where required, and don’t be afraid to scale the workout if needed.

FAQs:

Q: What is the KALSU WOD?
A: The KALSU WOD is a workout designed by serving or retired force members, dedicated to 1st Lieutenant James Robert Kalsu, who lost his life while serving in action on July 21, 1970, in the A Shau Valley, Vietnam.

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Q: How do I complete the KALSU WOD?
A: Start at the top of the minute, complete 5 burpees, then move on to Thrusters and keep repping until the minute is up. Repeat 5 more burpees, then thrusters, at the top of the next minute, and keep going until you reach a total of 100 Thrusters.

Q: What is my score?
A: Your score is the number of seconds it takes to complete all 100 Thrusters. The lower the score, the better.

Q: Can I scale the workout?
A: Yes, you can scale the workout by doing DB thrusters instead of the barbell, or taking rest periods where required.