WOD: Kalsu — Thruster, Burpee
Friday, June 12, 2026 | CrossFit MYO, San Jose CA
The Workout
Kalsu
On the minute, perform 5 burpees and a max set of 135lb thrusters. Keeping this pace till you complete 100 total thrusters.
What Makes This Workout Effective
Today’s For Time workout utilizes a high-intensity interval structure to spike the heart rate via burpees before challenging muscular endurance with thrusters. This pairing forces the body to manage lactic acid buildup under fatigue, improving both metabolic conditioning and total-body power output.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 5 Burpees OTMEMOM + max Thrusters at 135lbs until 100 total Thrusters are complete. |
| Intermediate | 5 Burpees OTMEMOM + max Thrusters at 95/65lbs until 100 total Thrusters are complete. |
| Beginner | 3 Burpees OTMEMOM + max Thrusters at 65/45lbs (or empty barbell) until 75 total Thrusters are complete. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How do I maintain my thruster form as my heart rate climbs from the burpees?
A: Focus on a deliberate pause at the bottom of the squat to stabilize your core and drive aggressively through your heels to transfer power vertically into the bar.
Q: What is the best way to scale the 135lb thrusters if they are too heavy for max sets?
A: Reduce the weight to a load where you can comfortably complete 5–10 reps when fresh; the goal is to maintain a consistent “max set” effort every minute without technical failure.
Q: I’ve never done a thruster before; is it just a squat and a press?
A: Exactly! It is one fluid motion: squat deep, and as you stand up, use that momentum to drive the barbell straight overhead. You’ve got this!
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136