For time:
30 Russian kettlebell swings
30 kettlebell goblet squats
5 kettlebell Turkish get-ups, right arm
5 kettlebell Turkish get-ups, left arm
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm
♀ 53-lb kettlebell
♂ 70-lb kettlebell
Stimulus and Strategy:
In today’s workout, your kettlebell is going to be your best friend. The loading should be moderate and allow you to complete your swings and squats in 2 sets or less. For the Turkish get-ups, perform all reps on one arm before moving on to the other. Rest as needed between reps. Remember that one full Turkish get-up is standing up with the kettlebell overhead and then returning to the starting position.
Scaling:
Reduce the loading of the kettlebell. Reduce the reps of each movement.
To reduce the complexity of the goblet squats, decrease the range of motion by squatting to a target.
In case of injury or limitation, for the Russian kettlebell swings, perform kettlebell deadlifts or single-arm Russian kettlebell swings. For the goblet squats, perform goblet lunges or air squats. For the Turkish get-ups, perform kettlebell windmills.
Intermediate option:
For time:
30 Russian kettlebell swings
30 kettlebell goblet squats
5 kettlebell Turkish get-ups, right arm
5 kettlebell Turkish get-ups, left arm
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm
♀ 35-lb kettlebell for the swings and 26-lb kettlebell for the Turkish get-up
♂ 53-lb kettlebell for the swings and 35-lb kettlebell for the Turkish get-up
Beginner option:
For time:
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
15 Russian kettlebell swings
15 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
2 kettlebell Turkish get-ups, right arm
2 kettlebell Turkish get-ups, left arm
♀ 18-lb kettlebell for the swings and 10-lb dumbbell for the Turkish get-up
♂ 26-lb kettlebell for the swings and 15-lb dumbbell for the Turkish get-up
Coaching cues:
For the kettlebell Turkish get-ups, take your time. Direct your attention to the kettlebell and focus on keeping the load over your body at all times.
Resources:
The Russian Kettlebell Swing
The Kettlebell Goblet Squat
Kettlebell Turkish Get-Up Tips
Find a gym near you:
View the CrossFit map
Comments on 260103
129 Comments
14:07
kettlebell windmills. 53lb
50# DB
12:40
tiempos de ronda
R1 | 08:09 |
R2 | 05:15 | -174 s
R3 | 03:18 | -117 s
Ø 05:34
Tiempo restante: 00:01 =16:43
For time:
30 Russian kettlebell swings
30 kettlebell goblet squats
5 kettlebell Turkish get-ups, right arm
5 kettlebell Turkish get-ups, left arm
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm
♂ 45-lb kettlebell
10kb 7kg DB
Was traveling yesterday and was bummed to miss this workout. Well, the hotel gym has KBs up to 35#, so I was able to do this-lite today.
35# for American swings and goblet squats
15# for TGUs
12:49
Fun one, and we should do TGUs more often.
63/5’8”/161
Weird lower back thing going on. Needed to move so didn’t time, scaled loading and moved as well as possible taking rests where needed.
Good TGU practice
Kb@16 kg american swing e goblet squat
Kb @ 9kg turkish get up
Time 13’23”
24kg kettlebell for the swings and 20kg dumbbell for the Turkish get-up
16:57 Intermediate - Ish (53KB all movements)
Sunday 01/04/26 (M/46/5’9”/180)
16:09
35 KB & 26KG
Intermediate scaled/modified version:
For time:
30 Russian kettlebell swings
30 kettlebell goblet squats
5 Dumbbell Turkish get-ups, left arm
5 Dumbbell Turkish get-ups, right arm
20 Russian kettlebell swings
20 kettlebell goblet squats
4 Dumbbell Turkish get-ups, left arm
4 Dumbbell Turkish get-ups, right arm
10 Russian kettlebell swings
10 kettlebell goblet squats
3 Dumbbell Turkish get-ups, left arm
3 Dumbbell Turkish get-ups, right arm
24kg kettlebell for the swings and 12kg dumbbell for the Turkish get-up
15:40
55lb KB
30lb KB
Scaled to
45# rkbs/goblet sqts
10# kb for tgu
10:52
m/55/180
after boxing class
Completed 1/4 morning workout in the garage gym. Intermediate plus. 24 kg KB used for all movements.
11:52.
Just breaks between movements, TGU got challenging each round, I know I could not have done this RXd without them being all singles and maybe some failed reps. Went for speed!
17:50
KB 53
Dumbell 35 for turkish get up
30 Russian kettlebell swings
30 kettlebell goblet squats
5 kettlebell Turkish get-ups, right arm
5 kettlebell Turkish get-ups, left arm
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm
♂ 20-kg kettlebell
30:00
Beginner: 6m 59s
10kg kettlebell swing. 5kg dumbell squat and windmills.
1st workout back after a 9y break.
24kg for the kb swing
20kg for the g. Squats
16 kg for the t. Get up
M/44/205
*used 70 lb DB as no KB available
39 / M / 5'9" / 140lbs
40lb dumbbell swings and squats
30lb dumbbell TGUs
24:23
Rx 16:33
*10’s for all Swings and Squats.
*Turkish Get-ups: 2/2/1 - 2/2 - 2/1
**First time doing Heavy Turkish Get-ups in a long time!!!
21:35
25# only kb I have so:
Full kb swings, squats w/ 50# db, add 5 on pull overs to each set
(Left get-ups w/ 25# db due to wrist issues)
70 lb kb for swings and squats; 25 lbs for Turkish.
M 55/210/6’
Scaled and subbed. #53 kettlebell for the swings and the squats. Used a #25 dumbbell for the get ups.
16:01.
11:51 Intermediate++ or Rx- (Swings and goblet w/ 70lb, TGU w/ 53lb).
Thanks to Coastie and Favo for suggesting the knee sleeve on the forearm hack.
Bold move by the HQ: the heaviest TGU weight in almost a decade after not programming the movement for nearly 1.5 years. Respect to all completing it Rx.
29:14 - KB 24kg (a coisa mais dificil foi fazer o TGU)
nobody like Turkey.
Well if Chance did it Rx....I guess I have to go try again
Not happening today.
Turns out what I hoped was a back spasm yesterday is more like a strain. Funny how these things can happen in unexpected or explained ways - I was cooling down and beginning to stretch. Just going to try a light warmup and mild stretching this evening.
Sorry to read that. Hope some stretching & rest resolves it quickly!
70lb swings and squats
35lb tgu
19.21
Nursing torn rotator cuff. Sub for Turkish get up?
Intermediate: 13:35
Hell yeah, bro!
Awesome!
53lb kb for swings and squats
26lb kb for stand ups
35# KB & 8# DB
9:01
30 Russian kettlebell swings
30 kettlebell weighted lunges
5 kettlebell wind mills right arm
5 kettlebell wind mills left arm
25 Russian kettlebell swings
25 kettlebell weighted lunges
4 kettlebell wind mills right arm
4 kettlebell wind mills left arm
20 Russian kettlebell swings
20 kettlebell lunges
3 kettlebell wind mills right arm
3 kettlebell wind mills left arm
7:25
20 lb KB
28/28/24 kg
40lb KB swings
Air squats
25lb DB TKGU
35#kb
10# db (rehab from broken arm 2.5 months ago)
34 KB
14:17
American swings, 65lb KB
KB goblet squats
15lb TGU
Great time @Rx!
30kb
5tgu
20
4
10
3
KB swings + goblet squats with 35-lbs kettlebell, TGUs with 15-bs kettlebell (35 was too much)
11:31
Not sure i met the stimulus. I only have a 35 and a 15 KB. I often sub DBs for more weight but I wanted to stay true to the movement, especially the way KB forces quiet wrists on TGUs. I did a few DB TGUs up to 25-lbs for practice, all successful.
I like that phraseology: "quiet wrists"! Nice job on this!
Same scaling, Michael, but you’re a lot faster. Well done!
53# kb 30, 20, 10 swings & squats
18# kb for getups 5, 4, 2 per side
Fantastic!
35# Kb swings,13# Kb getup
F61
Terrific job!
Well done!
Rx reps -45# KB for swings & squats (heaviest I have)
10#KB for Turkish get ups (ability)
Took the TGUs nice & slow; no benefit to rushing through this move. Man, it's a simple yet humbling little beast; requiring major concentration IMHO! Nice one, HQ!👏
20:22
Very well done, Favo!
35 lb kettlebell for all movements
Scaled
Normal rep scheme
35lb KB
20lb DB for Turkish get-ups.
Great time!
Beginner option:
For time: 14:58
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
15 Russian kettlebell swings
15 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
2 kettlebell Turkish get-ups, right arm
2 kettlebell Turkish get-ups, left arm
40- lbs kettlebell for the swings and 15-lb dumbbell for the Turkish get-up
40lb kettlebell for sq. too
Nice work, Charles!
35#KB
20# DB for Turkish Get ups
Great!
56M
11:58
53# KB: RKBS
26# KB:TGU
That's fast, Steven! Well done.
Thats motoring!
20:46
Fire, as always, Luis & I bet every one of those TGUs was beautifully executed! Very well done!!
36-lb Swings/Squats
20-lb TGUs
15:44
Great!
Rx 31:30
Nice, Chris!
20kg bell
15:32
Good time!
But I didn’t push the pace to the limit this time. Also, it was fun to learn kettlebell Turkish get-ups.
Still a good time & TGUs are a great tool to have!
18:02
#30 KB/ #20 for TGU
Nice job!
55 lb db for swings and squats all 3 rounds. Neck pain made me lay down the dbs after first round of get ups; second and third round get ups body weight only.
~20 min
Body weight is plenty for those! Hope neck is ok. Great work.
20:40
scaled weight 53lb kb
30-20-10 reps on KB swings & goblet squats
Great work!
KB plate swings @70lbs
DB squats @75lbs
TGUs I got the first 7 or so reps with the 75lb DB but after some near misses dropping the weight, decided it best to drop to the 50lb DB for the remaining reps. 50lb felt too light but 75lb was too much, especially for a morning WOD. Not a fan working out in the morning but that's the time slot I have today😮💨
15:40
That's fast, Sam! Good the misses were only "near"!
Impressive regardless.
9:31 - Beginner
40
15
15
15:17 24kg swings&squats
16kg get-ups
10:28
25 lb swings and squats
8 lb getups
*33 weeks 6 days
Congratulations on those weeks! & Great work on this!
Go you! Proud of your efforts!
53 lb swings and squats
9 lb getups
TGU is the game changer
No kidding. Humbling.
Yes it is! Excellent giving it a go!
Bruh, why not just post Arnie?
Completed Arnie over the summer at 24kg and that amount of TGU at that loading was nuts, never could complete that one RXd!