Today we visit a beneficial yet undervalued strength movement in the Turkish Get Up. Learn balance, stability and coordination that will carry into almost every other external loading we do. Find a challenge in proper positioning, not just the load you use, and focus on quality over quantity with these. Then conditioning wise we are trapped for 1:00 segments at each movement, the goal is to recognize there is no rest today so intensity must be tampered to the ability that you have to keep going at a steady rate. Even if you don’t have double unders today, in a workout like this it can be one of the most valuable places to stick with them and fight for attempts under fatigue during that 1 minute station.
1:00 Row
1:00 shuttle run
3 rounds
__________
3 inch worm
6 Spider-Man
8 sit up
3 rounds
Every 3:00 execute 1 set
Turkish Get Up
5×8 (4 consecutive reps each arm)
RXConditioning
1:00 Row Cals
1:00 GHD Sit Up
1:00 Double Under
4 rounds for max reps
Intermediate
1:00 Row Cals
1:00 GHD Sit Up to parallel or abmat sit up
1:00 Double Under
4 rounds for max reps
Baseline
1:00 Row Cals
1:00 Supported sit up (holding band)
1:00 Single Under
4 rounds for max reps
3×15 Banded face pull
Rest as needed between.
