Hansen workout

Hansen Crossfit Workout

Overview of the Hansen Workout

The Hansen workout is named after Marine Staff Sgt. Daniel Hansen, who died in combat in Afghanistan in 2009. This workout was created in his honor and is one of the hero workouts in CrossFit. It is a high-intensity workout that involves a combination of weightlifting and gymnastics movements. The workout is not used in the CrossFit Games, but it is a popular benchmark workout that is done in CrossFit boxes around the world.

Hansen Workout: Workout Description

  • 30 kettlebell swings (2 pood/1.5 pood)
  • 30 burpees
  • 30 GHD sit-ups

The recommended weight for the kettlebell swings is 2 pood for men and 1.5 pood for women. One pood is equivalent to 16 kg or 35 lbs. The workout is not timed, but it is for time, meaning that the goal is to complete the workout as fast as possible.

Hansen Workout: Workout Variations/Scaling Options

  • Reduce the number of reps: Instead of doing 30 reps of each movement, reduce the number of reps to a manageable number.
  • Use a lighter kettlebell: If the recommended weight is too heavy, use a lighter kettlebell.
  • Substitute regular sit-ups for GHD sit-ups: GHD sit-ups are a more advanced movement that requires a lot of core strength. If you are not able to do GHD sit-ups, substitute regular sit-ups instead.

Tips and Strategies

  • Pace yourself: The Hansen workout is a long workout that requires a lot of endurance. Pace yourself from the beginning to avoid burning out too quickly.
  • Break up the reps: Instead of doing all 30 reps of each movement in one go, break up the reps into smaller sets with short breaks in between.
  • Use proper form: Make sure to use proper form for each movement to avoid injury. For example, for the kettlebell swings, hinge at the hips and use your legs to generate power, rather than using your arms.
  • Warm up and cool down: The Hansen workout is a demanding workout that requires a proper warm-up and cool-down routine. Make sure to warm up your muscles and joints before starting the workout and cool down properly afterwards.

Athlete Performance

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


The Hansen workout is a challenging workout that requires a high level of fitness. It is a great way to honor Marine Staff Sgt. Daniel Hansen and to push yourself to your limits. If you are new to CrossFit or if you are not able to do the workout as prescribed, make sure to use the scaling options provided and to listen to your body.