3 rounds for time of:
20 Turkish get-ups
Run 400 meters
♀ 25-lb DBs ♂ 35-lb DBs
Post time to comments.
Scaling:
With Open Test 23.2 coming up tomorrow, the goal today is to get sweaty and practice deliberate skill work with the dumbbell. The Turkish get-up requires coordination, balance, flexibility, and strength. If you are unfamiliar with the skill, reduce the load.
Beginner Option:
3 rounds for time of:
10 Turkish get-ups
Run 400 meters
♀ 10-lb DBs ♂ 15-lb DBs
Comments on 230223
75 Comments
CFWUx2 2*30tgu*2
36:28
32.75+bar/clr db
24:13
Rx’d
subbed burpee pull-ups for Turkish get-up
19:21
Got around to this one... 😥 Didn't expect it to be so brutal. 35#db/sub 0.75mile echo 🚲...34:40
17:28 rx
M/54/175/5'11"
M/37/6’/176#
21:30 Rx
(Switched arms every 3-5 reps.)
Deo gratias
M/27/5'8"/170lb
CrossFit AFK
25:15 - Rx (even light that was hard)
modified:
--
4 rounds for time of:
20 single-arm overhead inverted lunge @ 12,5 kg DB
50 DB SDLHP @ 2x 7,5 kg
> 18'19''
--
Peace.
31:15 Rx @ 30 lbs db
Rx’d: 25:53
3rds: 15:31
20 Turkish GU (30lbs)
400m Run
20:33 (treadmill)
3 rounds for time of:
20 Turkish get-ups- 15lb
Run 400 meters- on elliptical
22:15.29
On shift
1 mile walk before .5 after
3 rounds for time (unfortunately, I thought I started timer but didn’t)
20 TGU 15 lbs (1st set 10 each side, 2nd and 3rd broke into 5 each arm alternating)
Run 400 meters (fast jog)
TGU 35lbs at 10 reps.
Time: 23:33. I had to walk a short distance to and from the assault runner. 400m times were slow though🤦🏿♂️
M 52/195/6’
21:25 with a #30 dumbbell.
21:00
beginner
alternated run and lift
3x 400m run @ 6mph, 7mph, 7mph
3x 10x 15# DB Turkish getups
Good effort!
Wow first time doing these, so fatiguing!
12kg x10
400m run
X3
16:24
TGUs are nasty. Good work!
3 rounds for time
25# kb
20 Turkish get ups- alternating each arm no breaks just slowed down.
2mins on assault bike
32:10
Way to push through!
3 rounds for time of:
20 Turkish get-ups (20lb)
Run 400 meters
21:51
Well done!
3RDS
10 TG Ups 10LBS
400M Run
15:36 TM
Nice work!
Rx with 35lb plate, outside
16:14
Son(15)
With 25lb plate, the small handle of which was giving him problems
25:56
Awesome job! Well done to your son for trying this with a plate. They can be very cumbersome for something like this.
As rx’d, 20:05.
After yesterday’s farmer carries, I deemed those my least favorite exercise. It’s not as though I forgot how bad Turkish get-ups are…but well I guess I did forget a little. Even with 35’s, these just suck the life out of you. Thought I moved pretty well through these, went 10-10, then 7-7-6, only switching arms at the break and trying not to rest too much. Runs were okay – not super fast.
49m/5'10"/180
They are soul sucking indeed! Great work as usual! I switched arms a bit more frequently, but with as little rest as possible like you.
Beginner Option:
3 rounds for time of:
20 Alternating Kb swings (35#)
Run 400 meters
First workout in over a week. Little sluggish but felt good to complete.
Welcome back and way to put in the work!
M/48/6'2"/185#
Rx'd
23:21...TGU's my favorite!!!
Everyone's favorite right? Well done!
Rxd 19.20
The TGU are so much tougher on the decent, overall happy with speed and quality of movement.
Awesome job!
Women's Rx
19:18
Wasn't sure I was even going to do this or Chris's Speed Scale. Haven't done a TGU since I hurt my lower back in September 2021 - fair odds they were a contributing factor to the injury during that day's WOD so I have steered clear of them since. After a solid warm-up and practice I felt confident enough in my lower back to do the WOD but at the lower weight. Man shoulders were on fire first leg of each run. Feeling pretty sore from the last several days, so we'll see how 23.2 goes.
Exactly why I stopped TGU, among a few other moves. Herniated a few discs in late 2018 - low back stuff never quite goes away.
That sucks about your back, and I agree that lower back stuff never quite goes away. I'm glad I was able to do it today, but I'm pretty sure I wouldn't have if there would have been a third modality in this WOD. It was a triplet that taxed the midline the day I hurt my back. I may also not do any TGUs above 25# nor will I try to cycle through them as fast as possible again. I do love the shoulder stability/mobility work they provide though.
Speed scale - 8:10
20lb dumbbell
Nice job!
35 Db (1) only, .61 mile Echo
30min.
Not much too say, I suck at TGUs
That's still some good hard work my man!
Scaled to (1) 35lb dumbbell TGU
Tried 2 and fell over
treadmill runs
14:32
pushed the pace on TGU and used runs to recover. Kept runs to about 1:50-1:55 per round. 1st round TGU was about 2:30. Rounds 2&3 were about 3 min each.
just thought I should clarify - I was joking about the 2 DB TGU
Who doesn't love a good TGU joke?
Ha Ha, real funny! That is a smoking time dude, great work! You are clearly very proficient with those TGUs.
20:29 @ 25DB. Dropped weight so I could do full reps, couldn’t get past 16 reps first round so did 14 reps rounds two and three. Worked me after yesterday…
Way to push through!
18lbs dumbbell
21:28
60 get-ups???
Oh yeah, 60! Nice job!
RX
DB 12KG
23:13
Nice job!
Why does it say DBs - as in plural? Details matter.
Perhaps we were supposed to tie the 2nd DB to our bodies on the get-up's? Classic.
Scaled
6 TGU @40
200m
11:09
Keep up the hard work!
3 rounds for time of:
20 Turkish get-ups, 30#
500m row
23:00
7:38/7:57/7:25
Good work!
23:40 on a manual curved treadmill, swapping arm every 5-3-2 reps.
Nice job!
3 rounds for time of:
20 Turkish get-ups
Run 400 meters
# 10 Kg
20:28
Good work!
19:23 Rx
Well done!
rxd. runs on air assault.
20:09
TGU went 10-10 each arm then had to break it up in shorter sets the next two rounds. Tried hard to break 20 minutes on the last 400m.
Nicely done! Those TGUs tax your shoulders fast.
M/50/88
25#
0.6mile bike
24:50
Nice work!
Scaled:
3 rounds for time of:
20 Turkish get-ups 4kg left side 8kg right
Run 400 meters
Globo wod: make sure you have space around you for the Turkish get ups. Running subs are row 500m or 29/25 calories assault/echo bike. If you are using a conventional treadmill use a slight incline.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Weightlifting and monostructural. Changing orientation, squatting with unilateral loading, overhead
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
SPEED SCALE
3 rounds for time of:
Run 400 meters
30 one-arm overhead lunges
STAMINA SCALE
Mush everything together into 1 round
POWER SCALE
Sub 20 burpees with a high jump for TGU and practice them in the warmup instead
MY STUFF
8:30 speed scale. Icy on the run for sure
GENERAL FEAR LEVEL: 7
That's pretty quick dude, especially on ice!
Beginner Option:
3 rounds for time of:
10 Turkish get-ups
Run 400 meters
15-lb DBs
24:36
Good push!