Thursday 07.01.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Rope Climbs & Turkish Get-ups
Complete the following tasks, alternating on the minute as shown below.
There are 6 Rounds total (12 minutes).

12:00 Alternating EMOTM of

Odd Minutes: 2-4 x Turkish Get-ups

Even Minutes: 1-2 x Rope Climbs


  • Work on legless, L-sit Rope Climbs or efficiency moving with preferred anchor style for the rope climbs.
  • Turkish Get-up weights should be challenging and sustained at that weight for the duration after warming up.
  • Armbar Stretch and KB Sink Drill will be covered for athletes that benefit from this mobility drill.

Post scores to comments.

5 Rounds for time vs a 14:00 time cap

20/15 x Row (kcal)
10-8-6-4-2 x Handstand Push-ups


  • Scaling for HSPU will be covered during the whiteboard brief and set-up.
  • Rx+ 10 reps per round @6/3” deficit.
  • Rx# 50-40-30-20-10ft Handstand Walk for HSPU’s.

Post scores to comments.

Samy Daghir

2 thoughts on “Thursday 07.01.2021”

  1. TGU’s and Rope Climbs
    3 rounds legless – 100# for last round of TGU

    17:40ish rx+
    deficit were tough

  2. Impact/Focus: Turkish Get Ups + Rope Climbs
    25lbs x4 TGU 1 Rope Climb

    9:20 (slow negative PU)

    Want to try pushing for 30 lbs for TGUs but reps may not be as fast. Need to be more slow and steady. Rope climb: investing in higher socks. HSPU: need to work on kicking up. Don’t have that coordination YET.


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