3 rounds for time of:
25 ring dips
10 kettlebell Turkish get-ups
25 pull-ups
Switch arms as desired on the Turkish get-ups.
♀ 53-lb kettlebell
♂ 70-lb kettlebell
Post time to comments.
Stimulus and Strategy:
Today's workout is a fun, shoulder-heavy workout with the combination of pushing, pulling, and pressing overhead. Aim to complete ring dips and pull-ups in 4 sets or fewer each round. Take your time on each rep of the Turkish get-ups, and ensure you maintain a locked-out arm overhead. Try to use the pull-ups as a brief reprieve from the tricep fatigue caused by the ring dips and the Turkish get-ups. As this workout goes on, prioritize maintaining the same full range of motion you had at the beginning of the workout.
Intermediate option:
3 rounds for time of:
18 ring dips
10 kettlebell Turkish get-ups
18 pull-ups
Switch arms as desired on the Turkish get-ups.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
3 rounds for time of:
12 foot-assisted ring dips
10 dumbbell Turkish get-ups
12 ring rows
Switch arms as desired on the Turkish get-ups.
♀ 5-lb dumbbell
♂ 10-lb dumbbell
Resources:
The Ring Dip
Kettlebell Turkish Get-Up Tips
The Kipping Pull-Up
The Butterfly Pull-Up
The Dumbbell Turkish Get-Up
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Comments on 260513
9 Comments
12 ring dips
10 Turkish Get-Up 16#
12 PUs
15:30
Intermediate rep scheme with 45 lb KB
25:37
Had to modify slightly due to low equiped hotel gym
3 rounds for time of:
25 push ups
10 kg dumbells Turkish get-ups
25 pull-ups
24:25 in total
3 rounds for time of
12 bench dips
10 alternating turkish getups w 6-kg dumbbell
12 ring rows
Time: 11:52
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