WOD
 | Wed, May 25 2022 |  |
| Warm-Up 1 | Turkish Get Up Clinic | 220503 - 5 RFT - Row Cals+Turkish Get ups |
Warm-Up 1
(Check In)
1) Run/Row 4:00 @ 50% Effort
2) Base Volume - AMRAP 6' @ 60% Effort
3 Inchworms (No Push-Up)
5 ATG Air Squats
7 Pull-Ups (Choose type)
10 Push-Ups
*This base volume prioritizes the pull-up and push-up. Really focus on form/technique/skill in both of these movements.
|
Turkish Get Up Clinic
(Check In)
Spend 10:00 learning and practicing the Turkish Get-Up using a light DB.
*See video linked in comments section*
Focus on Points of Performance
- Start on back with arm extended
- Plant the foot on the loaded side
- Push with the flexed leg and free arm to a seated position
- Extended leg moves back into a lunge
- Stand to full hip and leg extension
- Reverse steps to return to start position
- DB remains overhead with an active shoulder
- EYES REMAIN FIXED ON THE DB THE ENTIRETY OF THE MOVEMENT.
|
220503 - 5 RFT - Row Cals+Turkish Get ups
(Time)
5 rounds for time of:
Max-calorie row in 60 seconds
DB Turkish get-ups
50/25#
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
Scaling:
Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
3 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
25/15#
Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.
Substitutes:
- Ski/Bike Cals
- 5m Shuttle Runs
|
