← All workouts Named WOD
Hansen
Hero WOD in honour of Marine Staff Sgt. Daniel Hansen — 450 reps, no shortcuts.
- Format
- Rounds for time
- Rounds
- 5
- Time cap
- none
The workout
5 rounds for time:
- 30 Kettlebell Swings (32 kg)
- 30 Burpee
- 30 GHD Sit-up
Hansen in Kadence
Kadence ships Hansen as a complete workout, not a list entry. The player runs every step with voice cues, counts reps and rounds, keeps the time cap, and writes the result — time or rounds — to your log and to Apple Health. Scale the weight or swap a movement in the builder, and it stays your version.
How the timer and builder work →
Download on the App Store Coming October 2026 to Google Play