Kalsu
100 Thrusters with 5 Burpees Every Minute
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The workout (Rx)
For time
- 100 thrusters 135/95 lb, 61/43 kg
Start with 5 burpees, then do thrusters for the rest of the minute. Do 5 more burpees at the top of every minute until all 100 thrusters are done.
| Rx load | Men | Women |
|---|---|---|
| Thruster barbell | 135 lb (61 kg) | 95 lb (43 kg) |
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Scaling Kalsu
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 100 thrusters (95/65 lb, 43/29 kg) Start with 5 burpees, then do thrusters for the rest of the minute. Do 5 more burpees at the top of every minute until all 100 thrusters are done.
Beginner
For time: 50 thrusters (empty barbell or light dumbbells) Start with 3 burpees, then do thrusters for the rest of the minute. Do 3 more burpees at the top of every minute until all 50 thrusters are done.
Kalsu times by level
| Level | Typical time |
|---|---|
| Beginner | Over 25:00 |
| Intermediate | 18:00–25:00 |
| Advanced | 13:00–18:00 |
| Elite | Under 13:00 |
Approximate Rx times from community results. Many athletes set a 30-minute cap; if you're capped, log the thrusters you finished.
About Kalsu
Kalsu honors First Lieutenant James Robert "Bob" Kalsu of the U.S. Army's 101st Airborne Division. An All-American tackle at the University of Oklahoma, he started for the Buffalo Bills in 1968 before going on active duty to meet his ROTC commitment. He was killed by mortar fire at Fire Support Base Ripcord in Vietnam on July 21, 1970.
The workout's design makes the clock the enemy: the longer you take, the more burpees you do. Holding a steady number of thrusters each minute is the only way to keep the total under control.
Tips for Kalsu
- Pick a fixed number of thrusters per minute, such as 5 to 8, and hit it every minute. Going big early buys almost nothing.
- Make the burpees smooth and quick. They take more of each minute as you tire.
- Agree on a cap before you start. Thirty minutes is common, and capped scores are logged as thrusters completed.
- Set the bar down in the same spot every minute so you can start the burpees without stepping around it.
Kalsu questions
What is the Kalsu workout?
Kalsu is 100 thrusters for time, with 5 burpees at the start and at the top of every minute after that. Once the burpees are done, you do thrusters for the rest of the minute. The Rx barbell is 135 lb (61 kg) for men and 95 lb (43 kg) for women.
Who is Kalsu named after?
First Lieutenant Bob Kalsu, a Buffalo Bills offensive lineman who served with the 101st Airborne Division and was killed in Vietnam on July 21, 1970.
What is a good Kalsu time?
Under 18 minutes at Rx is a strong time and under about 13 minutes is elite. Many people take 25 minutes or more, and scaling the load is common.
How do I scale Kalsu?
Lower the barbell to 95/65 lb (43/29 kg) or lighter. A beginner version is 50 thrusters with 3 burpees each minute.
Who's fastest at Kalsu?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.