Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats
III. Mobility
“The Turkish Two-fer”
Work through the following two stage Turkish Get-up 1RM/work capacity test:
I. Turkish Get-up 1RM
Against a 7:00 Running Clock work up to the heaviest KB Turkish Get-up (alt. sides every rep).
II. Turkish Get-up Work Capacity (total lbs/kg)
Against a 5:00 Running Clock move max lbs/kg via Turkish Get-ups (alt.R/L)
Post scores to comments.
“Haulenn”
3 Rounds, each against a 5:00 Running Clock
Run 100m
AMRAP in time remaining of
12 x American KB Swings (32/24kg)
7 x Pull-ups
Rest 1:30 between rounds.
Notes: Each 100m Run is individually timed,
Post scores to comments.
Skill Development
3-5 Rounds at your own pace of
:10 x L-sit/V-sit
5 x Strict TTB/K2E’s
:15 x Ring Support (Hollow)
10 x Hollow Rocks (2ct)
The Turkish Two-fer
Turkish Get-up 1RM: 45lb
Turkish Get-up Work Capacity TT: 10 @ 35lb
Haulenn
Complete three rounds of the following; scoring time (run) + Rounds/Reps (amrap):
Against a 5:00 Running Clock
Run 200m
AMRAP in time remaining of
12 x ‘American’ KB Swings @ 20kg
7 x ring row / 5 x bar bell row alternate between the two
Completed 3 RDs:
1:12 @ 3 RDs + 12
1:08 @ 3 RDs + 4
1:10 @ 3 RDs + 5
The Turkish Two-fer
Turkish Get-up 1RM: 16kg
Turkish Get-up Work Capacity TT: 5 @ 20#
Haulenn
2R + 4/1R+13/1R + 17
Turkish Get up Max 24 kg
Turkish Work to capacity: 6 @ 16kg
Haulenn
2 rds + 8 KB swings
2 rds + 9 KB swings
2 rds+ 8 KB swings
Turkish Get-up Tow-fer:
I: 45# DB (20kg) 1 RM.
II: 35# DB(16kg) x 7 Reps
Haulenn: 0:56 – 3 Rounds + 10 KB
1:15 – 2 Rounds + 10 KB
1:20 – 2 Rounds + 5 KB (24kg KB)
32 kg max , 24 kg x 10 reps
:56 2+7 // :56 1+17 // 1:02 (stupid car) 1+7
Elphie
Turkish Get Up Max = 20kg x2
“Haulenn” (KB @ 24kg)
1:22 – 2 rounds +2 KB
1:15 – 2 rounds + 1 KB
1:18 – 1 round + 6 KB