Overview of Falkel Workout
The Falkel workout is named after U.S. Army Staff Sergeant Chris Falkel, who died in 2005 while serving in Iraq. This workout was first posted on the CrossFit main site in 2012. It is a hero workout, which means it is dedicated to a fallen hero and is designed to be challenging and intense. The Falkel workout is a combination of running, clean and jerks, and pull-ups. It is a high-intensity workout that requires a high level of fitness.
Falkel Workout Description
The Falkel workout consists of the following movements:
- Run 800 meters
- 15 clean and jerks (135/95 lb)
- 30 pull-ups
- Run 800 meters
- 30 pull-ups
- 15 clean and jerks (135/95 lb)
- Run 800 meters
The workout is for time, which means that the goal is to complete the workout as quickly as possible. The recommended weight for the clean and jerks is 135 pounds for men and 95 pounds for women. The pull-ups can be done with a kipping or strict technique.
Falkel Workout Variations and Scaling Options
Here are some common variations and scaling options for the Falkel workout:
- Reduce the weight of the clean and jerks
- Use a band or jumping pull-ups instead of strict pull-ups
- Reduce the number of pull-ups
Scaling options are important to ensure that the workout is challenging but still achievable for each individual.
Falkel Workout Tips and Strategies
Here are some tips for completing the Falkel workout efficiently and safely:
- Pace yourself during the first run to conserve energy for the clean and jerks and pull-ups
- Break up the clean and jerks and pull-ups into manageable sets to avoid burnout
- Use a hook grip on the barbell to maintain a secure grip during the clean and jerks
- Use a butterfly or kipping pull-up technique to save energy and increase speed
- Focus on breathing and maintaining good form throughout the workout
Falkel Athlete Performance
The Falkel workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
These times are just estimates and can vary depending on the individual’s fitness level and experience.
Conclusion
The Falkel workout is a challenging and intense workout that is dedicated to a fallen hero. It requires a high level of fitness and can be scaled to accommodate different levels of athletes. By following the tips and strategies provided, individuals can complete the workout efficiently and safely.