Overview of the Klepto Workout
The Klepto workout is named after U.S. Air Force Major David “Klepto” L. Brodeur, who died in 2011 while serving in Afghanistan. The workout was created in his honor and is often performed on Memorial Day. The workout involves a combination of cardio and weightlifting exercises, making it a challenging and intense workout. It has been used in CrossFit competitions, including the CrossFit Games.
Klepto Workout Description
The Klepto workout consists of four rounds of the following exercises:
- 27 Box jumps (24/20 in)
- 20 Burpees
- 11 Squat cleans (145/100 lb)
The workout is performed for time, meaning that the goal is to complete all four rounds as quickly as possible. The recommended weights for the squat cleans are 145 pounds for men and 100 pounds for women.
Klepto Workout Variations and Scaling Options
The Klepto workout variations and scaling options allow athletes of different levels of fitness to participate. Here are some common scaling options:
- Reduce the number of box jumps and/or squat cleans
- Use a lower box for the box jumps
- Use a lighter weight for the squat cleans
- Modify the burpees by stepping instead of jumping
Scaling options can be used to adjust the workout to an athlete’s fitness level or to accommodate injuries.
Tips and Strategies for the Klepto Workout
Here are some tips for completing the Klepto workout efficiently and safely:
- Pace yourself: The Klepto workout is a long and intense workout, so it’s important to pace yourself from the beginning to avoid burning out too quickly.
- Break up the exercises: Breaking up the exercises into smaller sets can help you maintain a consistent pace throughout the workout.
- Focus on form: Proper form is crucial for preventing injuries and maximizing the effectiveness of the exercises. Make sure to maintain good form throughout the workout.
- Use a weightlifting belt: A weightlifting belt can help support your lower back during the squat cleans, which can be a particularly challenging exercise.
Athlete Performance for the Klepto Workout
Here are some average times for completing the Klepto workout for athletes of different levels:
- Beginner: 35-45 minutes
- Intermediate: 25-35 minutes
- Advanced: 20-25 minutes
It’s important to note that these times can vary widely depending on an athlete’s fitness level and experience.
The Klepto workout is a challenging and intense workout that honors the memory of a fallen hero. It involves a combination of cardio and weightlifting exercises and can be scaled for athletes of different levels of fitness. By pacing yourself, focusing on form, and using scaling options when necessary, you can complete the Klepto workout safely and efficiently.