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
123 Comments
Intermediate scaled modified version:
3 rounds for time of:
18 dips
10 dumbbell Turkish get-ups
18 pull-ups
Switch arms as desired on the Turkish get-ups.
35-lb dumbbell
25:35
29:27
I used a 50# kettlebell. Everything else as Rx’d.
26:12
3 rounds for time:
25 bar dip
10 kb TGU @16kg (5 each side)
25 banded strict pull ups
3 rounds:
- 18 jumping ring dips
- 10 DB get ups, 35#
- 27 Ring Rows
KG: 10
25 bench dips
10 TG @ 12.5lbs
25 pull ups
19:41
subbed:
10 ring dips
10 tall box step-ups
15 pull-ups
13:22
Intermediate 3 rds
18 bench dips
10 TGU 9kg DB
18 strict pull-ups - tip toes on bench
intermediate numbers woth begginer movement.
18 bar dips
10 turkish gets ups @ 16kgkb
18 pull ups with purple band
M/45/66kg
KB28kg- 22:44
Beginner today
22:49
Scaled weight to 35lb KB: 18:53
20kg KB
Tgu sucked, i think more of a mobility issue
M/48
19:01 (44# kb)
18 dips
10 rep KB TGU 35#
18 pull ups
Definitely way harder than I anticipated. Not all progress is linear.
17:57 not Rx. Did 25 push-ups, 10 TGU w/ 53lb KB, and Rx pullups. During the warm-up my left elbow complained about the dips. Plus ring dips is a lost cause anyways: there's no standard :) Pushups 25/15+10/15+10. 0:40/0:58/1:12. TGU: 3+2/3+2/2+2+1. 3:14/3:30/4:09. Pullups 20+5/16+9/17+8. 1:21/1:30/1:18.
Switched from 50# to 40# on the Turkish getups.
M 55/210/6’
Intermediate reps. #35 dumbbell for the Turkish getups.
21:52.
21:56
15 lb db Turkish getup
Pull ups and tower dips -25
3 rounds
Strict ring dips and strict pull-ups
13:53
Strict Dips
53lbs get-up (recovering from abdominal injury)
14 min
intermediate pushups instead of dips 18 lb Turkish getups
Did this today with Dad. I scaled to intermediate; 18 ring dips/pull-ups, and 53lb TGU (did not get-down)
21:59
Dad did 2 rounds in just under 25 min and we called it. 18 ring push-ups/rows. He really struggled on TGU with 8lbs but he was really getting better with the technique.
47/176cm/179lbs
beginner
box dips for ring dips
Beginner modified
Assisted dips -- 80 pd assist
10 dumbbell Turkish get-ups
12 assisted pullups -- 80 pd assist
17:40.49.
Harder than it looked.
31:35
3 Rounds
25xRing DipS
10x 35# TGUs
25x Kipping Pull Ups
19:30
3 rounds for time of- 21:26
-25 straight bar dips (No rings)
-26.4Ibs TGU's
-25 Pull-ups
18 dips
10 kb turkish get-ups @ 12kg
18 pull-ups in sets of 3
15.28
M45
Scaled Intermediate option:
3 rounds for time of:
18 straight bar dips (no rings), in max 3 sets
10 kettlebell Turkish get-ups @12 kg KB
18 pull-ups, butterfly, in max 3 sets
27:50/3r
25 box dips
10 turkish get ups(12kg)
25pull ups
M42
37:42
25lbs DB in a Kettle Grip
Dip bars on a cage
***HELP***
I believe I may have done the TGUs wrong. First 2 set, I did 10 each side. Then for the 3rd set, 5 each side. Which is correct so that I understand next time?
Thanks!
10 total each round Rx. You did overkill!
Thanks Jim, but I felt doing it!
2 rounds: 18 ring dips/ 10 alternating turkish get up/ 18 pull up
1.5pood kb
34.46
1.5 pood kb
34.46
faltaram 52 reps para terminar
kb de 16kg
25/10/25
Not for time; moved with a purpose
turkish Getups are one of the movements I refuse to do for time
Smart move today. I kept the timer going, but did not rush the TGUs.
18 Foot assisted ring dips
10 tgu with 25lb DB
18 pull-ups
Rx — 33:54
Is t Left arm and right arm = 1 rep?
or Left arm and right arm = 2 reps?
Turns out that even unweighted, TGUs have the potential to rapidly increase intraocular eye pressure, so: modified a bit: w/10# KB
25 bar dips/10 KB OH reverse lunge each leg/10 half kneeling KB shoulder press each arm/25 bar assisted pull ups, strict. Focusing on slow eccentric moves for all reps of each move. Did 4 rounds in 20:00
Forgot to say that y'all never cease to amaze with those heavy KBs on TGUs & moving quick! Strong AND swift you are! Excellent! I live vicariously ATM!✊
Way to listen to the body and still get after it, BG!
You’re gonna come out of this eye issue…gutter than 95% of the country!
You’re gonna come out of this eye issue…gutter than 95% of the country!
You’re gonna come out of this eye issue…fitter than 95% of the country!
12 foot-assisted ring dips
10 dumbbell Turkish get-ups #15
12 banded pull-ups
Rxish
Kipping dips & PUs, 75lb DB
26:13
Rx+ with that DB, awesome!
Rx 18:59
*10/5/5/5 on all Ring Dips.
*Some 2’s but mostly 1’s on TGU.
*Unbroken for all Pull-ups!
**That was RIDICULOUSLY hard! Geez!
-Failed a few TGU even!
WHAT? Incredible! Don't try to take Derek in any alley, dark or otherwise, anybody!
Practically burpee get-ups at that speed⚡
sheeshom, my shoulders could never
Ridiculously hard…yet still fast…doing nearly 1/2 your bw TGUs. Bravisimo!
I live to fight another day.
The mere fact that you got those 70# TGUs is impressive. Way to go!
Much better than a cracked rib
What LK. AND Sam said! 🤜🏼
M/39/6'3/235
Scaled to:
3x
20 Ring Dips
10 TGU 44# KB
20 Pullups.
24:16.
Scaled the volume down just a touch in an effort to not be super sore tomorrow and stiff for golf tonight. But man, that was a sneaky grinder, I did not expect it to be that hard. Been a while since I've done TGU, definitely a good movement for the day because my legs are pretty sore and I feel like my CNS is fried from the squatting yesterday, moving slow today. I've also been eating like a trashcan the last few days so I felt like I was doing pull-ups with a kettlebell in my stomach. Shew. Good one though!
TC, looks like you scaled it just right! 🗑️
Rx reps, strict rings dips, but 35# kb (5L+5R)… 15:32
Well done!
25:13
Scaled to a 44lb KB
20:16 - TGUs with 20-lbs dumbbells, Ring Dips from part-squat (max ROM)
"Today's workout is a fun..."? Interesting choice of words.
3 rounds for time of: 21:52min.
25 ring dips
10 kettlebell Turkish get-ups
25 pull-ups
Switch arms as desired on the Turkish get-ups.
♂26 -lb kettlebell=12kg scaled
First time tried kettlebell Turkish get ups
56 yo M/ 5'9"/ 148 lbs
27:31
scaled to 35 lb kettlebell
Intermediate rep scheme, 15# TGUs
20:39
63/5’8”/160
Cannot fathom a 53# TGU, much less a 70. Anyone doing this close to Rx…many fist bumps.
Ring dips broken 1x each round, pull-ups 1x/2x/2x.
Great job, Jim! I don't know that TGUs with those weights will ever be in my vocabulary again.
23:57
*parallel bar dips
Rx reps, scaled weight
25# DB for TGUs
18:21
Only DBs at home, no KBs, and the heaviest are 35s. This may be the first time I have done TGUs since herniating a lumbar disc in 2021 where TGUs were part of that WOD. I was seriously considering not even doing them but decided to stick with it, albeit at a much lower weight, after practicing a few in warmup with a 5# plate - I am aware that my fear of injury with this movement may not be justified but it is what it is. RDs and pull-ups through all rounds were broken 13/7/5 and 10/8/7 respectively. TGUs were slow and methodical broken 2/2/2/2/1/1 round 1 and 3/3/2/2 rounds 2 and 3.
Smart to be respectful of the TGU. We don’t do them very often, and they make us move and use our backs in unfamiliar ways. Of course, that’s also why we should do them!
21:39 -
Parallel bar dips
scaled 55lb db
16:58
modified for my equipment and lack of pull-up strength:
18x 22lb feet elevated tricep dips
10x 12lb turkish get up
18x banded pull-up
3 rounds, skipped pull ups on the last round
Beginner option: scaled no weight on Turkish get-ups
3 rounds for time of:
12 foot-assisted ring dips
10 dumbbell Turkish get-ups
12 ring rows
10:58
43:45
20kg kettlebell
That was so tough. I felt tired and need to work on ring dips...
18 Dips 20# assist
10 get ups
10# Db
20# assist 18 pull-ups
Just 2 rounds
18 dips w/yellow band
10 Turk get up 26kb 6 no weight for 4
18 kipping pull-ups 10-8
3 rds :
18 bar dips
20 walking lunges with 2x20kg db
12 strict pull ups
Time : 19.24
25 dips
10 20lb dumbbell TGs
25 pull-ups with band assist
3 rounds
+ Chocolate lab tackling me with most TGs
31:45
27:42
Scaled: 35-lb KB for Turkish get-ups
R1 – 9:14
Ring dips: 10-7-5-5 (miscounted, did 3 extra reps)
Turkish get-ups: 5R / 5L
Pull-ups: 10-10-5
R2 – 9:38
Ring dips: 5-5-5-5-5
Turkish get-ups: alternating arms to 10 total
Pull-ups: 10-10-5
R3 – 8:50
Ring dips: 5-5-5-5-5
Turkish get-ups: 3R / 3L / 2R / 2L
Pull-ups: 10-10-5
Way to get after it!
Rx reps, intermediate weight KB.
24:10.
even at 53 lbs I was switching hands every 3 then 2 reps til I hit 10. Dips turned into five sets by round 3. Simple looking one but way longer than expected.
Has anyone done the Hero workout Arnie? I attempted it last summer with 53 lbs and it was still bonkers at that load.
Nicely done! That 53 is heavy enough!
F42 - Scaled intermediate
20lb KB, ring rows instead of pull-ups
14:08
18 min time cap
Scaled to intermediate'ish
18 4" deficit push ups
10 tgu w/ 15# db--wow--UGLY!
18 mostly strict pull ups
18:48
m/56/180
I hear ya. But a good sub and good time.
Nice job and good sub!
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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