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
Find a gym near you:
View the CrossFit map
Comments on 260513
16 Comments
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
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.
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
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
HOW I WAS ABLE TO RECOVERY MY SCAMMED CRYPTOCURRENCY BITCOIN USDT ETH
After falling victim to a fake crypto investment platform, I lost nearly $73,000 in Ethereum. The scammers disappeared overnight, and I honestly thought my money was gone forever.
A friend recommended ADAM WILSON and although I was hesitant at first, I decided to give it one last try. Their team handled my case professionally, kept me updated throughout the process, and used Blockchain tracing methods I didn’t even know were possible.
Within weeks, they were able to help me recover my funds. I’m incredibly grateful for their dedication and transparency. If you’ve been scammed in crypto, don’t lose hope contact.
ADAMWILSON . TRADING {aT} CONSULTANT COM
What’s {App} { + } 1 { 7 1 3 } 9 1 9 } { 5 1 2 3 }