Dae Han workout

Dae Han Crossfit Workout

Overview of the Dae Han Workout

The Dae Han workout is named after the late Master Sergeant Dae Han Park, a U.S. Army Special Forces soldier who was killed in action in Afghanistan in 2006. This workout was created in his honor and is a hero workout that is often performed by CrossFit athletes around the world. The Dae Han workout is a challenging and intense workout that requires a high level of fitness and endurance. It is a combination of bodyweight exercises and weightlifting movements that are performed for time.

Dae Han Workout Description

The Dae Han workout consists of the following movements, performed in order:

  • 800-meter run
  • 3 rounds of:
    • 50 air squats
    • 15 strict handstand push-ups
  • 800-meter run
  • 3 rounds of:
    • 50 alternating pistols
    • 15 power cleans (155/105 lb)

The workout is performed for time, with the clock starting at the beginning of the first 800-meter run and stopping at the end of the second 800-meter run. The recommended weights for the power cleans are 155 lb for men and 105 lb for women.

Dae Han Workout Variations and Scaling Options

The Dae Han workout is a very challenging workout that requires a high level of fitness and endurance. Not everyone will be able to perform the workout as prescribed. Here are some common scaling options for those who need them:

  • Reduce the number of rounds from 3 to 2.
  • Reduce the number of reps for each movement.
  • Use a lighter weight for the power cleans.
  • Substitute regular push-ups for the strict handstand push-ups.
  • Substitute assisted pistols or air squats for the alternating pistols.

Dae Han Workout Tips and Strategies

The Dae Han workout is a very challenging workout that requires a lot of mental and physical toughness. Here are some tips and strategies for completing the workout efficiently and safely:

  • Pace yourself during the first 800-meter run, as this will set the tone for the rest of the workout.
  • Break up the sets of air squats and strict handstand push-ups into manageable sets, and take short breaks as needed.
  • Use a steady pace for the second 800-meter run, and try to maintain your speed throughout.
  • Break up the sets of alternating pistols and power cleans into manageable sets, and take short breaks as needed.
  • Focus on good form and technique for all of the movements, and avoid rushing through them.

Dae Han Athlete Performance

The Dae Han workout is a very challenging workout that requires a high level of fitness and endurance. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes

Conclusion

The Dae Han workout is a challenging and intense workout that requires a high level of fitness and endurance. It is a hero workout that is often performed by CrossFit athletes around the world in honor of Master Sergeant Dae Han Park. While it is a very challenging workout, it can be scaled and modified to suit the needs of athletes of all levels. With the right preparation and mindset, anyone can complete the Dae Han workout and honor the memory of a true American hero.