What is a good time for Hansen?

Good times for Hansen depend on your fitness level: Elite athletes finish under 56:15, advanced athletes target 56:15-48:45, intermediate athletes aim for 48:45-40:00, and beginners should focus on proper form over 40:00.

What is considered a good Hansen time?

A good Hansen time for most CrossFit athletes is between 48:45-40:00 (intermediate level). Elite times are under 56:15, but focus on consistent movement and proper form rather than just speed.

How fast should I do Hansen?

Your Hansen pace should match your fitness level. Beginners should aim to finish around 40:00 with good form, while advanced athletes can target 56:15-48:45. Always prioritize proper movement over speed.

How do I scale Hansen?

Hansen can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Hansen work?

Hansen is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

5 Rounds For Time 30 Kettlebell Swings (2/1.5 pood) 30 Burpees 30 GHD Sit-Ups

Why This Workout Is Very Hard

Hero WOD. 5 rounds: heavy KB swings (70lb), burpees, GHD sit-ups. Extremely high volume triplet testing endurance/core.

Benchmark Times for Hansen

Elite: <56:15
Advanced: 56:15-48:45
Intermediate: 48:45-40:00
Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): 150 total heavy KB swings (70/53 lb), 150 burpees, and 150 GHD sit-ups will severely test posterior chain, grip, full-body, and core muscular endurance.
Endurance (8/10): Five rounds of high-volume heavy kettlebell swings, burpees, and GHD sit-ups create an extreme metabolic and cardiovascular challenge.
Strength (7/10): Kettlebell swings at 2/1.5 pood are very heavy for high reps. GHD sit-ups also require significant core strength endurance.
Power (7/10): Heavy kettlebell swings are a primary power movement. Burpees also have an explosive component. Maintaining power output across such high volume is a major test.
Flexibility (4/10): Requires good hip hinge mobility for KB swings and GHD sit-ups, and basic mobility for burpees.
Speed (4/10): Pacing is crucial for this very demanding WOD. While efficient movement is important, it's more about sustained effort and managing fatigue than outright speed on any single element.

Modality Profile

A triplet combining one movement from each modality: Row (M), KBS (W), and Burpee (G). The stimulus is evenly distributed.

Similar Workouts to Hansen

If you enjoy Hansen, you might also like these similar CrossFit WODs:

Ralph (92% similar) - 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run...
Zeus (92% similar) - 3 Rounds For Time 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (2...
Ariel (91% similar) - For Time Cash-In: 93 Box Step-Ups (24/20 in) 5 Handstand Push-Ups 4 Burpees 2 Bar Muscle-Ups Then, ...
Whitten (91% similar) - 5 Rounds For Time 22 Kettlebell Swings (2/1.5 pood) 22 Box Jumps (24/20 in) 400 meter Run 22 Burpees...
Dae Han (91% similar) - 3 Rounds For Time 800 meter Weighted Run (45/35 lb barbell) 3 Rope Climbs (15 ft) 12 Thrusters (135/...
Willy (91% similar) - 3 Rounds For TIme 800 meter Run 5 Front Squats (225/155 lb) 200 meter Run 11 Chest-to-Bar Pull-Ups 4...
McCluskey (91% similar) - 3 Rounds For TIme 9 Muscle-Ups 15 Burpee Pull-Ups 21 Pull-Ups 800 meter Run Wear a weight vest (20/...
Walsh (91% similar) - 4 Rounds For Time 22 Burpee Pull-Ups 22 Back Squats (185/135 lb) 200 meter Run (45/35 lb plate overh...

These WODs similar to Hansen share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Five rounds of high-volume heavy kettlebell swings, burpees, and GHD sit-ups create an extreme metabolic and cardiovascular challenge.
Stamina	9/10	150 total heavy KB swings (70/53 lb), 150 burpees, and 150 GHD sit-ups will severely test posterior chain, grip, full-body, and core muscular endurance.
Strength	7/10	Kettlebell swings at 2/1.5 pood are very heavy for high reps. GHD sit-ups also require significant core strength endurance.
Flexibility	4/10	Requires good hip hinge mobility for KB swings and GHD sit-ups, and basic mobility for burpees.
Power	7/10	Heavy kettlebell swings are a primary power movement. Burpees also have an explosive component. Maintaining power output across such high volume is a major test.
Speed	4/10	Pacing is crucial for this very demanding WOD. While efficient movement is important, it's more about sustained effort and managing fatigue than outright speed on any single element.

Hansen

For Time

5 Rounds For Time 30 Kettlebell Swings (2/1.5 pood) 30 Burpees 30 GHD Sit-Ups

160 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

27:30Elite

42:30Target

56:15Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Ralph

For Time

4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run

Very Hard

92% similar

Zeus

For Time

3 Rounds For Time 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (Bodyweight)

Very Hard

92% similar

Ariel

For Time

For Time Cash-In: 93 Box Step-Ups (24/20 in) 5 Handstand Push-Ups 4 Burpees 2 Bar Muscle-Ups Then, 13 Rounds of: 25 Double-Unders 11 Pull-Ups 19 Hand Release Push-Ups Cash-Out: 2 Bar Muscle-Ups 4 Burpees 5 Handstand Push-Ups 93 Box Step-Ups (24/20 in)

Very Hard

91% similar

Whitten

For Time

5 Rounds For Time 22 Kettlebell Swings (2/1.5 pood) 22 Box Jumps (24/20 in) 400 meter Run 22 Burpees 22 Wall Ball Shots (20/14 lb)

Very Hard

91% similar