5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 25-lb. TGU ♂ 50-lb. TGU
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.
Post time to comments.
Compare to 170206.
Comments on 201119
70 Comments
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USE ANY OF THE ABOVE TO CONTATC IF ONLY YOU ARE 100% SERIOUS/ NO TIME WASTERS
CFWUx2 20*4tgu*2 30*4*2
55:55
40lb tgu
18:41
60 second rows @ approx 900cal/hr - 15 cals?
10 TGU alternating @10kg kb
09.05.17
30 mins. Sub Pwr Clns @25kg x1, 30kg x3/10kg TGU. 3 rnds 20/20 + 16 PC.
70:43. 35#
35:44 rx’d. TGU’s started and finished on my back with arm extended, like the official movement demo details. 27-28-27-26-27 on calories. Cardio nightmare with some shoulder fatigue and leg stamina coming into play at the end! Rested about a minute before and after each row. Legs started out pretty sore from Tuesday’s squats.
179/41/69”
Subbed 55# KB SDHP and TGU: 18:45
I have dropped into this gym on multiple occasions and it has a great vibe and community. Paul and the members have always made me feel very welcome here.
Thanks David much appreciate the feedback mate.
Always welcome here :)
41:40
M/34/6'/175#
4 rounds in 24:56 with 40 lb. DB
(31/28/27/26 calories)
M/25/5'8"/160lb
CrossFit AFK
46:52 - Sc (First round with 50lb DB, dropped to 35lb DB after that. 21-23-22-21-21 cals. Shoulder still buggy.)
24kg KB, 4 rounds, 35:40
Row: 29/26/26/24
28:52, scaled reps each round to 31, all else Rx.
5 rounds of 15 cal row in 60 seconds plus 16 TGU 25lb.
Harder than I thought it would be!
Subbed to d/u and did 25 and 15 tgu. Switched to 15# db in rd 4 and 5.
23:57
201119
5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 25-lb. TGU ♂ 50-lb. TGU
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.
Post time to comments.
Compare to 170206.
Goal:
Up and down with each arm (switch at the bottom). Use dumbbell
28 minutes total
Average 22 cal row per 60 seconds
Actual:
Skipped WOD
Subbed:
GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single unders
SKILL PRACTICE
Handstand walking practice:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways
SPECIFIC WARM-UP
Sumo deadlift high pull
Turkish getup (build up to working weight)
40min
34/M/175lb
23 cal
23
24
24
23
32:45
25lb dumbbell
M/39/110KG
47 REPS SDHP BAR20KG
10TGU 24KG KTB
45 REPS SDHP BAR20KG
10TGU 24KG KTB
45 REPS SDHP BAR 20KG
10TGU 24KG KTB
25 MIN
39:47
TGUS
7,7,7,8,8
Had to place a rest of 3min between rounds as not enough kit for partner to use as well. Wouldn’t have liked that to go back to back rounds. TGUS would have been double if not treble unless I planned so tactical breaks in!
25:27 scaled. 5 rounds, rowed for 1 minute, usually 10 to 15 calories followed by 10 Turkish getups for a total of 50 TG. First round 25#, rest of the rounds 20#.
34 / M / 5'9" / 137lbs
3 rounds, 30 reps per round:
1 min of 45lb dumbbell SDHPs
25lb dumbbell TGUs
15 + 15
18 + 12
21 + 9
32:41
No rower, subbed 1 rep SDLHP of 50# KB per 1 cal.
35/5, 36/4, 36/4, 36/4, 37/3
17:40
16:20 scaled
Subbed 1 minute on rower (22-25 cals per round) and 10 Turkish get-ups with 35 lb dumbbell.
41:11
Subbed 80lb sdhp and a rigged grip on a 25lb plate for Turkish Get-ups. 5 rounds.
33-7
33-7
31-9
31-9
33-7
28:03
The rigged plate for the TG was a workout in itself!
The lightest handheld weight i have is my 53lb KB, also on the backend of a rotator cuff rehab so...
3 rounds untimed
20 burpees
4 TGU at 53lb
The TGU is such a phenomenal movement. I really love when it gets worked in. I need to do it more often in warmups. I definitely felt the rehabbed shoulder starting to work overtime at the end. Called it there.
Scaled: 5rft , 16cal + 24 thrusters 95#
22:21
Very little time. Didn't wanna skip, so I did a very light version.
3 rds for time
30 sdhp 45#
10 tgu 25#
12:10
Scaled to 3 rounds, no timer
Row 60 sec
5 TGUs per side, 5#
Knees and back called it there. Did rowing sprints yesterday 🤷🏻♀️
33:04
30cal/10 TGU 50#
28cal/12 TGU 50#
26cal/14 TGU 50#
25cal/15 TGU 50#
24cal/16 TGU 50#
Second time that I came across TGU. The first time I couldn't string two together so I quit and decided it was just silly. This time I finally understood proper technique and purpose. They're actually quite fun, but really demanding, even tough I went light on weights. Also, no rower, so:
5 ROUNDS FOR TIME
AMRAP DB SDLHP in 1' | 2 x 7,5 kg DB
Turkish get-ups | 7,5 kg DB (9,5 kg on last round)
28 / 12
30 / 10
32 / 8
31 / 9
30 / 10
SCORE: 31': 28''
Rx : 29'20
cal (29/25/25/22/28)
Turkish get up alternating, start fromthe ground Each rep.
Rx 24:10
*with a 53lb. Kettlebell
22 calories
22 calories
22 calories
22 calories
24 calories
M39/6’0”/190
scaled to 30 - cal and 35#db
21-9
20-10
20-10
20-10
20-10
22:30
pushing to get 20 cal/rd, shoulda increased the resistance.
I watched this one video https://youtu.be/GvrQuoGgOeY
and Dave Castro says that Tgu is for warm up and not for programing in WOD..so why now is in.. what's changed?
5rds: 30:47
60sec cal Row 21/23/23/23/23
Turkish Getup (20lbs) 19/17/17/17/17
Started with sc 40# kb on first round, 2-5 used sc 30# kb. Row 25cal/24/22/24/25
38:48 (7:13/7:02/8:16/8:14/8:02)
Opted to complete "Joe" - thanks Aaron Lengel for posting. Will do today's WOD another time.
Additionally, seriously crunched for time this morning so had to do 2 sessions to complete.
10 RFT (scaled)
-10 Truster 75#
-10 Bar facing burpees
-10 Pull-ups
-114 single unders
Combined time 36:15
RIP Joe. Your message [in Aaron's post] is heard. Condolences to the Lengel family.
30:45 Rx
34 - 6
33 - 7
29 - 11
28 - 12
28 - 12
Went all out on the rows (C2 rower damper on 10)
170206 was 35:23 with 40-lb (and 135 cal / 65 TGU instead of today's 152 cal / 48 TGU)
m/52/5'11"/200#
M/41/185/5'9”
As usual, this was way harder than it looked on paper. So I planned Rx and set the timer counting up for 30 minutes.
I completed 4 rounds in 29:07
I rested a while talking to a friend, then finished the last round in 3:45.
So a not quite Rx time of 32:52 with Rower and 50 lb dumbbell.
Breakdown of:
26 Cal + 14 TGU
20 Cal + 20 TGU
20 Cal + 20 TGU
24 Cal + 16 TGU
30 Cal + 10 TGU
m/52/5'9" 168
WARMUP:
Jumprope - 200/100/100 double/single single
Complete a 5 minute AMRAP (3) of:
15 Air Squats
5 Burpees
10 Box Jumps
10 Wall Balls
2 sets of 3/3 TGU no weight
2 sets of 3/3 TGU 8lb kb
WOD:
5 rounds for time of:
Max-calorie row in 60 seconds (sub sumo deadlift high pulls empty bar)
Turkish get-ups 25 lbs
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.
1- 10/30
Time - 18 minutes
GASSED after 26 TGU in first round - pulled adductor in surgical leg so stopped here. Gonna try this again in a few days. Anyone have any suggestions? I'm thinking Sumo high pulls for 2 or 3 minutes? Lighter weight? This is my first time doing wither of thee exercises
TGUs are nice but they involve quite a bit of technique.
I would recommend leaving this one behind you for now and working with whatever comes up in the daily WODs.
If you do repeat, I would keep the SDHP to 1 min and lower the weight of TGUs and the total reps too so that you spend 7 minutes max per round.
Enjoy the process!
THANK you Charlie!!
25 lb. TGU
38:48
5 rounds
row
turkish get up no weight
about 20/20 split
5 Rds
Max SDHP (45#) 60 secs
TGU 25#
28/12
30/10
29/11
30/10
30/10
22:46
TGU were slow!
Changed to AMRAP in 20 min
1 min row 14 cal
8# TGU 16
1 min row 16 cal
10# TGU 14
1 min row 16 cal
10# TGU 14
1 min row 16 cal
12# TGU 14
<1 min row
total cal row 72
20 hours fasted
44 pounds dumbbell
Rower on Resistance 10
24/16
17/23
then changed to 33 pounds dumbbell
22/18
24/16
22/18
~30 minutes
18lbs dumbbell get-ups, double-counted* elliptical calories:
24 / 16
21 / 19
22 / 18
22 / 18
24 / 16
32:20
*Actual calories were half. It's virtually impossible for me to book more than 10-12 cal / minute on elliptical. I pushed like crazy and then doubled that score in order to avoid an insurmountable number of get-ups. Still had to scale the weight way-way down for get-up volume.
This sucked, TGU is kryptonite.
scaled to 10 tgu per round at 30lb DB, alternating each rep.
Rows 24,20,23,22,23
26:16
Male 27 163lbs
Row/TGU's @ 40lbs *scaled
Took 44m 13s
*guy stopped ant chatted with me for probly 3 mins, while clock was running lol
5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups no weight just arm
1-22 cal 18 Turk
2-18 cal 22 Turk
3-17 Cal 23 Turk
4-17Cal 23Turk
5-21 Cal 19Turk
43:10
No rower
subbed/scaled
5 rounds for time
Max 53lb SDHP in 60 seconds
30lb DB TGUs
30/10
30/10
30/10
30/10
30/10
23:57
Scaled to (45#DB first two sets, 30#DB last 3 sets for TGs):
2x20#DBs SDHP / Turkish getup
41/10, 40/10, 40/14, 40/14, 41/12
21:15
M/37/1'79/90kg
Scaled
Rowing, gym in the apartment, my rowing is broken, only counts the paddles
Kb 10kg
38 | 2
32 | 6
34 | 4
32 | 8
31 | 9
M/46/6'2"/185#
Scaled to 44# KB the rest as rx'd
25/15
25/15
24/16
25/15
25/15
33:35
Calories on elliptical. 24kg/53lbs kettlebell TGUs
40-0
33-7
32-8
34-6
38-2
Total: 19:00
44/1.78m/73kg
15KG Dumbell
Echo Bike for Cals (No rower, Out Of Order)
25 Cals - 25 Reps
17 Cals - 33 Reps
21 Cals - 29 Reps
21 Cals - 29 Reps
23 Cals - 27 Reps
53:48
13:42
RX:28'. 22.5KG DB.
:24/16,
:21/19,
:23/17,
:22/18,
:22/18.
https://youtu.be/QtkOVgmgKsU
Thanks guys. This means a lot to us over here in AUSTRALIA 🙏
Good on you Pauly, much love from CrossFit Colossus in Tassie. Stay well brother
☆CFHIM 46/93kg 비 많이 왔슴
26/14
24/16
27/13
26/14
25/15
37:38 (DB 22.5kg)
Champions Club Scaling Notes
RANT
Nothing to rant about.
WHAT ABOUT THE MOVEMENTS
Row - a monostructural movement that can be done at a high intensity and be counted easily
TGU - changing orientation in space with a heavy weight emphasizing unilateral loading
WHAT ABOUT THE FORMAT
Boz gives a great explanation. I'd just add that the is what I would call a "gimmick" workout - meaning the format isn't something that you'd have consistently showing up because it makes the emphasis a little more on strategy than movement. But it is a cool curveball to throw in sometimes.
TECHNIQUE SCALE
AMRAP in 20 minutes of:
Row/run 400 meters
20 one-arm dumbbell overhead lunges
CONSISTENCY SCALE
AMRAP in 20 minutes of:
Run 400 meters
*split into teams of two, while one person runs, the other practices TGU on one side (switch arms for each round)
INTENSITY SCALE
As is
MY STUFF
I did 3 rounds with 95-lb. sdhp and a 35-lb. dumbbell then did some basketball stuff instead of the last two rounds.
GENERAL FEAR LEVEL: 7
Did I just see a "No rep!" for Boz at 1:31? Don't you have to unpress and roll sideways to return the bell to the floor to complete the rep. I think Martone would agree. Plus maybe you should alternate sides.
THis is a good question I’d love to see an answer to, because that would really change the amount of work!
“Joe”
10 Thrusters 95#
10 Bar facing burpees
10 Pull-ups
57 Double unders
(10 rounds)
Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.
"CrossFit is about exploring your personal potential. It’s why people climb mountains. It’s not really about the mountain. It’s about how deep you can travel into your own perceived limits. We all experience transcendence when we move beyond our previous best. I get nervous before a WOD because I know I will come face to face with my own negative internal chatter. “you can’t do it. You’re not good enough. You’re not strong enough. Etc.” I win when I try once again. I win when you win because I’m watching to celebrate your personal triumph. Only those who try get it.
It’s not about CrossFit it’s about that." -Joe Lengel, October 29th 2012
Awesome the spirit of life and character...👍🙏❤️