Overview of the ‘Wes’ Workout
The ‘Wes’ workout is named after U.S. Navy Lieutenant J. Wesley “Wes” Van Dorn, who died in 2014 when his helicopter crashed off the coast of Virginia. The workout was created in his honor and is often performed by CrossFit athletes to pay tribute to his service. The ‘Wes’ workout is a challenging combination of running, kettlebell swings, and burpee pull-ups. It is a high-intensity workout that requires a high level of fitness and endurance.
‘Wes’ Workout: Workout Description
- Run 800 meters
- Perform 14 kettlebell swings (2 pood/32 kg)
- Perform 14 burpee pull-ups
The workout is timed, and the goal is to complete as many rounds as possible in 30 minutes. The kettlebell swings and burpee pull-ups are performed back-to-back, without rest, and count as one round. The workout is challenging due to the combination of running, kettlebell swings, and burpee pull-ups, which require strength, endurance, and coordination.
‘Wes’ Workout Variations and Scaling Options
The ‘Wes’ workout can be scaled for athletes who are not able to perform the prescribed movements. Here are some common scaling options:
- Reduce the weight of the kettlebell
- Perform regular burpees instead of burpee pull-ups
- Reduce the number of rounds or the time limit
Scaling options are recommended for beginners or athletes who are not able to perform the prescribed movements safely and efficiently.
Tips and Strategies for the ‘Wes’ Workout
Here are some tips and strategies for completing the ‘Wes’ workout efficiently and safely:
- Pace yourself during the run to conserve energy for the kettlebell swings and burpee pull-ups
- Break up the kettlebell swings and burpee pull-ups into manageable sets to avoid burnout
- Focus on proper form during the kettlebell swings and burpee pull-ups to avoid injury
- Use a grip that allows you to perform the burpee pull-ups efficiently
- Warm up before the workout and cool down afterward to prevent injury
Athlete Performance in the ‘Wes’ Workout
The ‘Wes’ workout is a challenging workout that requires a high level of fitness and endurance. Here are some average times for different levels of athletes:
- Beginner: 1-2 rounds
- Intermediate: 3-4 rounds
- Advanced: 5+ rounds
Conclusion
The ‘Wes’ workout is a challenging and rewarding workout that pays tribute to a fallen hero. It requires a high level of fitness and endurance but can be scaled for athletes of all levels. By following the tips and strategies provided, athletes can complete the workout safely and efficiently.