Overview of the Santora Workout
The Santora workout is named after US Army Sergeant Jason A. Santora, who was killed in action in 2010. It was first introduced as a CrossFit Hero WOD (workout of the day) in 2013 to honor his memory. The workout is a grueling test of endurance and strength, and it involves a combination of bodyweight exercises and weightlifting movements.
Santora: Workout Description
The Santora workout consists of the following movements, to be performed in order:
- 3 rounds of:
- 1,000-meter row
- 50 burpees
- 3/4 bodyweight back squat (24 reps)
- 2 pood kettlebell swings (24 reps)
The workout is scored by the total time it takes to complete all three rounds.
Santora Variations and Scaling Options
The Santora workout is a very challenging workout that requires a high level of fitness. It is not recommended for beginners or those who are not in good physical condition. However, there are several scaling options that can be used to make the workout more accessible:
- Reduce the number of rounds from 3 to 2 or 1.
- Reduce the weight of the back squats and kettlebell swings.
- Reduce the distance of the row.
- Replace the burpees with a less demanding exercise, such as jumping jacks or step-ups.
Tips and Strategies for Santora Workout
The Santora workout is a long and grueling workout that requires a lot of mental and physical toughness. Here are some tips and strategies to help you complete the workout efficiently and safely:
- Pace yourself: The workout is long, so it’s important to pace yourself from the beginning. Don’t go too hard too soon, or you’ll burn out quickly.
- Break up the reps: The burpees and back squats can be very tiring, so it’s a good idea to break them up into smaller sets. For example, you could do 10 burpees, then take a short break, and then do another 10.
- Use proper form: The back squats and kettlebell swings require good form to avoid injury and maximize efficiency. Make sure you are using proper technique and not sacrificing form for speed.
- Take breaks when needed: It’s okay to take short breaks during the workout to catch your breath and recover. Just make sure you don’t take too long of a break, or you’ll lose momentum.
- Warm-up and cool-down: The Santora workout is very demanding, so it’s important to warm up properly before starting and cool down properly after finishing. A good warm-up could include some light cardio and mobility exercises, while a good cool-down could include some stretching and foam rolling.
Athlete Performance in Santora Workout
The Santora workout is a very challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:
- Beginner: 60+ minutes
- Intermediate: 45-60 minutes
- Advanced: 30-45 minutes
The Santora workout is a challenging and rewarding workout that honors the memory of a fallen hero. It requires a lot of mental and physical toughness, but with the right preparation and mindset, anyone can complete it. If you’re up for the challenge, give it a try and see how you do!