Strength
Turkish Get Up
- build to a heavy 1 on each side
Strength Notes
Today’s strength is turkish get ups. Your coach will take you through a good shoulder warm up and then break down the technique for you. Start with a light kettlebell to warm up and build to your heaviest that technique allows over the course of 4-6 sets. Be deliberate with your movements, pausing each step of the way. Focus on keeping a strong shoulder and lockout of the elbow throughout the movement.
Conditioning
3 Rounds
In 3:00:
- 3 Rope Climbs
- 200m Run
- Max Kettlebell Swings in remaining time
Rest 3:00
Conditioning Notes
Today’s workout consists of 3 time priority intervals. Your score will be the number of kettlebell swings completed each round.
The rope climbs should take no longer than 1:00 to complete. You may lower the number of reps or the target height to help you stay under 3 minutes. Performing a drill practicing your foot-lock on the rope is also a good substitution for rope climbs. Or performing hanging knee raises from the rope to develop the strength needed for a rope climb is also a good substitution.
The run should be performed in 1:00 or less. Adjust the distance as needed to get yourself under a minute.
The kettlebell should be light and allow you to complete at least 20 swings unbroken. If you have no shoulder mobility restrictions, perform these as American swings.