3 rounds for time of:
20 Turkish get-ups
Run 400 meters
♀ 25-lb DBs ♂ 35-lb DBs
Post time to comments.
Scaling:
With Open Test 23.2 coming up tomorrow, the goal today is to get sweaty and practice deliberate skill work with the dumbbell. The Turkish get-up requires coordination, balance, flexibility, and strength. If you are unfamiliar with the skill, reduce the load.
Beginner Option:
3 rounds for time of:
10 Turkish get-ups
Run 400 meters
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 dumbbell Turkish get-ups
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments.
Compare to 201231.
Scaling:
The Turkish get-up requires coordination, balance, flexibility and strength. If you are unfamiliar with the skill, reduce the load and move deliberately. Choose a dip modification that allows you to complete the reps in 1-3 sets.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
10 dips
10 dumbbell Turkish get-ups
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 assisted push-ups
10 dumbbell Turkish get-ups
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters
♀ 30-lb DBs ♂ 45-lb DBs
Post time to comments.
Compare to 070302.
Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.
Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.
Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.