Strength
Turkish Get Up
- build to a heavy 1/arm
Strength Notes
Today’s strength is turkish get ups. Your coach will take you through a thorough shoulder warm up prior to beginning today’s strength. Begin with a light kettlebell and do one rep on each arm. Then grab a slightly heavier kettlebell and repeat. Continue to make small jumps until you find your heavy for the day. Focus on keeping a strong shoulder and maintaining full lockout in the elbow throughout the exercise.
Conditioning
With a partner, complete for time:
- 50 Strict Pull Ups, one person working at a time
- 100 Double Unders, each and at the same time
- 100 Single Arm Dumbbell Rows, one person working at a time
- 100 Double Unders, each and at the same time
- 50 Strict Pull Ups, one person working at a time
20:00 time cap
Conditioning Notes
Today’s workout is a task priority with a 20 minute time cap. The strict pull ups and dumbbell rows will be split between you and your partner, where only one person works at a time. The double unders will be completed simultaneously.
Both sets of pull ups should be completed in under 5:00. You may switch whenever you and your partner decide. Perform ring rows or strict banded pull ups if you cannot maintain that volume of strict pull ups.
The double unders should take no more than 1:30 each set. Both partners will be working at the same time and each person will do 100 reps each time.
The single arm dumbbell rows are intended to be done with a heavy dumbbell. We recommend doing 5 on one side, 5 on the other, then the other partner does the same. Continue this pattern for 5 sets each. If you can maintain bigger sets than that, you need a heavier dumbbell.
0730 Endurance
Every 10:00 for 5 rounds:
- 40/30 Calorie Bike
- 400m Run
- 40/30 Calorie Row
Notes
Today’s endurance workout is 5 intervals of biking, running, and rowing. You will start a new interval every 10:00. The goal is to get at least 2 minutes rest between intervals. If the bike, run, or row take longer than about 2:30 each, adjust the number of calories or distance down. These efforts should feel very repeatable.