Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
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Compare to 201119.
Scaling:
Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
3 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 15-lb TGU ♂ 25-lb TGU
Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.
Scaling:
If you are proficient in the double-under, practice the triple-under. If you are able to string reps of triple-unders together, perform that skill in today’s workout. Beginner-level athletes should reduce the volume on the GHD and the loading on the barbell.
Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
3x double-unders (i.e., 63-54-45-36-27-18-9 reps)
GHD sit-ups
Deadlifts
♀ 125-lb deadlifts
♂ 185-lb deadlifts
Beginner Option:
18-15-12-9-6-3 reps for time of:
Single-unders
Sit-ups
Deadlifts
Scaling:
The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.
Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.
Scaling:
This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.
Complete as many rounds as possible in 12 minutes of:
10 burpees
25 double-unders
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Compare to 130627.
Scaling:
If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so you can keep moving.
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 burpees
25 single-unders
2022 Age-Group Quarterfinal Workout 1
3 rounds for time of:
20 toes-to-bars
20 alternating dumbbell snatches
♀ 50-lb dumbbell ♂ 70-lb dumbbell
Scaling:
This workout is a sprint that top athletes will complete unbroken. Choose a dumbbell weight that is challenging but will not slow you down. Scale the toes-to-bars to something that can be completed in a single set in the first round but may need to be broken up in later rounds.
Intermediate Option:
3 rounds for time of:
20 toes-to-bars
20 alternating dumbbell snatches
♀ 35-lb dumbbell ♂ 50-lb dumbbell
Beginner Option:
3 rounds for time of:
20 hanging knee-raises
20 alternating dumbbell snatches