Tag Archives: Turkish Getups

Weighted Dips, Bench Press and TGUs

By | | , , , ,
1 Comment

Not for time do the following ladders.  This is a modified version of  a crossfit.com WOD, but they didn’t specify how to do it so I did it as a triplet, all three exercises per round.  You could also do it as three singlets, do all reps of one before moving to the next.  Increase weight per round.  Rest as needed.

  • 5-5-5-5-5-5-5 x Weighted Dips @ 30lbs/15kg
  • 3-3-2-2-1-1-1 x Bench Press
  • 3-3-2-2-1-1-1 x Turkish Getups

Results:  Bench Press 135-155-185-205(only 1 rep)-195-205-210lbs.  Turkish Getups 12-14-16-18-20-21-24kg.  Rested 30 – 60 seconds between exercises, 1-2 minutes between rounds.

 

Crossfit Regionals Event 4 then Turkish Getups

By | | , , , ,
1 Comment

For time do 2 rounds of

  • 10 x Snatches @ 95lbs
  • 12 x Burpees

Then with the clock still running 2 rounds of:

  • 10 x Snatches @ 65lbs
  • 12 x Burpees

Time cap: 9 minutes.

Then do 3 rounds of

  • 2 x Turkish Getups @ 21kg.

Results: For the Metcon I think I scaled the workout perfectly since I finished in 8:41 with a major burpee sprint at the end to get in under the 9 minute time cap.  For the TGUs warmed up with 2 x 10, 16 and 18kg.

Turkish Getups, Farmers Carry and Handstand Hold then Strict Press

By | | , , ,
1 Comment

2 rounds, resting as needed between rounds

  • 2 x Turkish Getups per Side
  • 30m Single Arm Farmers Carry @ 24kg each arm (total 60m)
  • 30 second Handstand Hold

Then 5 rounds of

  • 10 x Strict Press

The goal is to pick weights so you can go unbroken.  Rest 2-3 minutes between rounds.  Then using the heaviest weight from the last round do 2 rounds of

  • Max effort Strict Press

Also resting 2-3 minutes between rounds.

Results:  Turkish Getups used 18 and 20kg.  Strict press 65-75-80-95-100lbs then max effort 8 and 8 reps.

Shoulder Work then T2B, S2OH, Pullups and DB Snatches

By | | , , , ,
1 Comment

3 rounds shoulder work

  • 3 x Turkish Getups per Arm
  • Rest 30 seconds
  • 3 x Skin the Cat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

AMRAP in 7 minutes

  • 3 x Toes to Bar
  • 3 x Shoulder to Overhead @ 115lbs/52kg
  • 6 x T2B
  • 6 x S2OH
  • 9 x T2B
  • 9 x S2OH
  • etc.

Rest 3 minutes then AMRAP in 7 minutes

  • 3 x Pullups
  • 3 x Dumbell Snatch per Hand @ 20kg
  • 6 x Pullups
  • 6 x Dumbell Snatch per Hand
  • 9 x Pullups
  • 9 x Dumbell Snatch per Hand
  • etc.

Results:  TGU @ 12-16-20kg.  For the two AMRAPs 72 reps and 68 reps (completed the round of 12 in each plus 12 and 8 reps respectively).

TGU and L-Sits, Front Squats and Pullups then a Snatch and Burpee Ladder

By | | , , , ,
1 Comment

First do 3 rounds of

  • 3 x Turkish Getups per Arm
  • 5-7 x L-Sit Tuck to Extension (pause 1-2 seconds in the tuck, then extend and hold 1-2 seconds, repeat)

Rest as needed between rounds.  Then do 3 rounds of

  • 4 x Front Squats
  • Rest 90 Seconds
  • Max Effort TRX Rows
  • Rest 90 Seconds

Then for time do increasing/decreasing ladders of

  • 10, 9, 8, …, 3, 2, 1 x Snatches @ 65lbs/30kg
  • 1, 2, 3, … , 8, 9, 10 x Burpees

Results:  For the TGU used 16/18/18kg.  For front squats did 115/145/165lbs.  Metcon in 9:28.