Turkish Get Up
ADV.: with Kettlebell
1.) Against Wall
2.) With Partner
3.) Free HS-Hold
21-15-9
HSPU (Scale ROM/Pike Push Ups/seated Strict Press)
Ring Dips (Dips/Feet supported)
Push Ups (on Knees/Box/Floor Press)
- T.C. 10min -
3 sets of:
8 alt. Barbell FR reverse Lunges @ RPE 8
rest 2min
4 sets of:
4 Pushpress (no TNG) @ RPE 8
rest 2min
3 sets of:
6-8 3-point DB-rows (each side)
rest 30sec.
ME prone banded leg curls (shoot for 20-30 reps)
rest 30sec.
6 sets
1 high catch bj + 1 depth jump
Every 90s for 12 sets do
4 sets (build up)
3 clean lift offs (2s hold)
1 clean pull
Go down in weight
4 sets
2 clean lift offs (2s hold)
1 clean
4 sets
1 clean lift off (2s hold)
1 clean
Amrap5
10 alt. double kb fr marches with high knee (2s at top)
20 bentover reverse flys (2,5/1,25 plates)
2 Sets of:
2min Bike
1min off
2min Row
1min off
400m run (max. 2min)
1m off
1min Bike
30 sec off
1min Row
30sec off
200 m run (max. 1min)
30 sec off
30sec bike
15 sec off
30 sec row
15 sec off
30 sec Shuttle runs
4min off between sets
- increase your pace for every new timeset
E3MOM x 5
2x5m OH Walk with Barbell
start @moderate weight + add weight after each set
Find 1 heavy weight:
1 Length Sled Pull - 1 Length Sled Push
Then:
Reduce weight to 80%
3x as fast as possible
1-2min rest between
"Gripapalooza"
3 Rounds
1:00 Dead Hang
15m Farmers Carry (2x KB/DB)
15m Plate Pinches (2x 10/15/20kg Plates)
(no rest)