“Kalsu” is an intense CrossFit WOD that combines thrusters and burpees. Here’s the structure: “Kalsu” For time: • 100 Thrusters (135 pounds for males, 95 pounds for females) • Perform 5 burpees at the start of every minute, including at the beginning of the workout. Tips: 1. Thruster Technique: Prioritize solid thruster technique to prevent unnecessary strain on your shoulders and lower back. Break up the reps if needed. 2. Burpee Efficiency: Focus on efficient burpees to save energy. Keep a steady pace, and use a technique that minimizes fatigue. 3. Pacing: “Kalsu” is a grueling workout. Establish a sustainable pace, especially with the knowledge that burpees will interrupt your thruster sets every minute. 4. Mental Toughness: “Kalsu” is mentally challenging due to the continuous burpees. Stay focused, and break down the workout into manageable segments. Benchmarks: Completing the workout within 15-30 minutes is a common goal. Elite athletes may aim for sub-15 minute times.