Workout Description

Why This Workout Is Very Hard

Hansen piles on 450 total reps with a heavy kettlebell, full-body burpees, and high-demand GHD sit-ups across five long rounds. The load is moderate-to-heavy for volume, the midline is taxed relentlessly, and heart rate stays high. Most athletes finish between 25–45 minutes, demanding high stamina, pacing discipline, and robust posterior-chain/midline capacity.

Benchmark Times for Hansen

• Elite: <25:00
• Advanced: 28:00-31:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep, full-body stamina dominates with 150 swings, 150 burpees, and 150 GHD sit-ups. Muscles must repeatedly produce submaximal effort under fatigue while maintaining positions and technique.
• Endurance (6/10): Sustained, continuous effort over 25–45 minutes keeps the heart rate elevated with minimal true rest. Aerobic capacity supports consistent burpee pacing and short breaks between sets across five long rounds.
• Flexibility (4/10): Sound hip extension and neutral spinal positions are required, especially on American swings and GHD sit-ups. Not extreme mobility, but poor range limits safe, efficient movement over volume.
• Power (4/10): Hip drive in swings and explosive burpee transitions require power, but the volume and duration temper peak explosiveness into repeatable, submaximal efforts.
• Speed (4/10): Speed matters in burpee cadence and cycling swings, yet pacing dominates. Short transitions and sustainable rep speeds beat all-out sprints that cause early redline.
• Strength (2/10): No max-load element; strength shows up as the ability to move a moderate-to-heavy kettlebell repeatedly and hold posture on the GHD when tired, not as peak force production.

Movements

• Kettlebell Swing
• Burpee
• GHD Sit-Up

Scaling Options

Scale to: 5 rounds of 25/20/15 reps each • 5 rounds with 24/16 kg swings and AbMat sit-ups (or anchored) • 4 rounds Rx volume (keep 30s) with 20 GHD per round

Scaling Explanation

Reduces total volume and/or loading while preserving the triplet structure, hip hinging, cyclical burpees, and midline demand so athletes keep the intended long, steady grind without technical breakdown.

Intended Stimulus

A steady, gritty grind. Heart rate high but controlled, with sustainable sets and short breaks. Aim for consistent round times, protecting your midline and posterior chain. Break swings before form slips, keep burpees rhythmic, and manage GHD volume to avoid blow-ups. Finish feeling spent but unbroken by pacing, not by redlining early.

Coach Insight

Pace the first two rounds like you must repeat them two more times. Keep swing sets planned—e.g., 15/10/5 or 12/10/8—and take 5–10 second breaths only. The one tip: Protect your midline. Quality GHD reps or scale volume early to keep movement crisp. Avoid sprinting burpees in round 1, overgripping the kettlebell, and hinging the GHD from your spine—move from hips and keep ribcage down.

Benchmark Notes

Times range from 25–45+ minutes for most. Elite athletes can go sub-25 with smart pacing and big sets. If you’re over 60 minutes, the stimulus is likely missed—reduce reps, load, or GHD volume to maintain steady round splits.

Modality Profile

Two of the three movements—burpees and GHD sit-ups—are gymnastics and take the majority of time per round. Kettlebell swings are weightlifting and represent a smaller but significant portion. There’s no pure monostructural element, so the effort is split mainly between gymnastics and loaded hip hinging.

Similar Workouts to Hansen

If you enjoy Hansen, you might also like these similar CrossFit WODs:

• Schmalls (91% similar) - For Time Run 800 meters Then 2 rounds of: 50 Burpees 40 Pull-Ups 30 Pistols (alternating legs) 20 Ke...
• Maltz (90% similar) - For time: 400 meter Run 50 Pull-Ups 100 meter Farmer's Carry (2x50/25 lb) 50 Dips 100 Push-Ups 50 Kn...
• The Hateful Eight (90% similar) - 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Pow...
• Kenneth Stavinoha (89% similar) - 5 Rounds for Time 30 second Assault Bike 20 Ball Slams (30/20 lb) 20 Alternating Lunges 20 Skull Cru...
• War Frank (88% similar) - 3 Rounds For Time 25 Muscle-Ups 100 Air Squats 35 GHD Sit-Ups...
• Jason (88% similar) - For time: 100 Air Squats 5 Muscle-Ups 75 Air Squats 10 Muscle-Ups 50 Air Squats 15 Muscle-Ups 25 Air...
• Deck of Death (88% similar) - Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn de...
• Joshie (88% similar) - 3 Rounds for Time 21 Dumbbell Squat Snatches, Right Arm (40/25 lb) 21 L Pull-Ups 21 Dumbbell Squat S...

These WODs similar to Hansen share comparable training demands, time domains, and movement patterns.