DB TURKISH GET UP
3 reverse lunges
3 kneeling windmills
3 kneeling sit-throughs /arm
2 Turkish get-ups /arm
DB WALKING LUNGE
1 round:
12 walking lunges, 6 out and 6 back
12 DB front rack walking lunges, 6 out with right arm and 6 back with left arm
12 DB overhead walking lunges, 6 out with right arm and 6 back with left arm
1 round:
1 Turkish get-up/arm
4 walking lunges
RX
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
INTERMEDIATE
AMRAP 12:
4 left-arm DB Turkish get-ups (15/25 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
BEGINNER
AMRAP 12:
4 left-arm DB Turkish get-ups (10/15 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
INTENDED STIMULUS
4-6 rounds.
4 unbroken Turkish get-up reps per arm every round in :45-1:30.
Lunges unbroken every round and complete in less than 1:00.
Same DB for both movements.
Athletes can hold the DB however they choose.
400-m DB farmers carry (35/50 lb)
– Use two dumbbells.
2 sets:
1:00 foam roll lower back
1:00 foam roll quads
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
6 Sets of Tabata this:
:30 90-90 Z hips
:10 rest
:30 Glute bridges
(option on 90-90 with weight BP or DB)
1 set:
:30 jumping jacks
5 inchworms + 1 push-up/rep
5 DB windmills/arm
1 set:
:30 up-downs
10 single-arm DB deadlifts/arm
10 DB goblet squats
1 set:
:30 burpees
10 strict presses/arm
10 push presses/arm