3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell
Post time to comments.
Compare to 200515.
Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.
Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope
♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
Beginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing
♀ 5-lb. dumbbell
♂ 10-lb. dumbbell
Comments on 210504
52 Comments
CFWUx1
52:31
41:27
No tall rope available, so subbed 9 laying to standing rope climbs per round.
22:28 with 40lb. Dumbell and 12’ legless climbs off my butt. Same scale/10sec. slower than last time. Lacked motivation today. No warmup except 20 walking lunges and 20 ring rows this time. Dumbbell felt light until the end of round 2 so I could’ve PR’d if I’d started more aggressively (2 sets for tgu round 1, less rest between climbs)
177lbs/176cm/LvL42
Scaled to 6 TGUs at 53# and 10’ legless rope climb: 17:35
M/25/5'8"/155lb
CrossFit AFK
28:38 - Sc (35lb dumbbell, 6 seated legless rope climbs, 8ft)
Time Cap Class
30:00
2 rounds
12 L TGU
10 R TGU
M/35/6'/175#
25:22
40-lb. DB and 5 10-ft. legless rope climbs from seated position each round
compare to: 32:32 with same scale
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope
35-lb. dumbbell
24:58
TGU sets done as
6,3,3
4,4,4
5,4,3
35lbs. was a wee bit too heavy.
12:24
6 reps each side w/ half-filled laundry detergent jug
12 ring-rows
6mo postpartum gainz
23/male/82kg/175cm
Did 6 get ups
First one with 43 lb
Second and third with 35, i had never done them
Didn't had rope so curls and ring dips, 10 n 10
19mins
Made a couple extra rounds out of time and some farmer walks
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE WORKOUT
A "cardio" segment and a "strength" segment, both coming from unconventional/unexpected movements.
MAIN DECISION
"Strict" part of the climb or "rope" part of the climb; also, am I capable of doing TGUs in a way that will be big on conditioning?
TECHNIQUE SCALE
AMRAP in 20 minutes of:
20 right-arm overhead lunges
20 left-arm overhead lunges
2 rope climbs (with feet)
CONSISTENCY SCALE
Scale weight on TGU so it goes unbroken and sub either rope pull-ups or strict pull-ups (maybe alternating grip) for rope climb.
INTENSITY SCALE
One-arm overhead lunge and regular rope climb, assuming the technique on TGU and strength on legless climb is not there.
MY STUFF
Crap... I forgot the time... 8:31 I think? But I scaled to 35# one-arm overhead lunge, 20 reps per side
GENERAL FEAR LEVEL: 6
modified
3 rft
12x tgu R 40lbs db
12x tgu L 40lbs db
30 pulls on the old (but free) bowflex
28m51s
getting more consistent again but some posts were eaten by the inter web.
thanks
3 rounds FT:
6 reps right arm Turkish get ups
6 reps left arm Turkish get ups
7 strict rope pull ups (using triceps pull down rope)
35# DB
Time: 22:58
Male 40 5'09" 189LBS
5/15/2020: 35# 6 reps each side, 2 rope climbs...33:23
Today: 35# 6 reps each side, 3 rope climbs...39:38
35# DB
10 rope pull ups instead of 3 climbs
21:42
TGU: 8-4/6-4-2/6-4-2 each arm
30:33
12 kg db
3x4 towel pull ups
Scaled to 35 lb DB. No rope, so did 5 strict pull-ups for each rope climb listed.
24:23
Did one TGU w/ 50lbs and immediately knew that would be too challenging for 6 reps let alone 12. 35lbs was still very challenging and had to break-up each side to get through all the reps. Much respect to those doing this as RXd!!!
Rx’d 17:30
So blood flow restriction is great, will we see a tourniquet leg workout this year at the games? It could double as a battle simulation haha
200515:27'09''.https://youtu.be/jrtkjVLSeug
210504:21'24''.https://youtu.be/Qu8JNybXNTI
Nice improvement!
3 rds: 20:21
12 LH Turkish Getups (25lbs)
12 RH Turkish Getups (25lbs)
3 Legless Rope Climbs (12ft)
3rds
12 right handed Turkish get-ups (20#)
12 left handed Turkish get-ups (20#)
9 Lay to stand to lay rope pulls
23:02
M 50/190/6’
24:46 intermediate scale.
Beginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing
15:31
☆CFHIM 39:56
Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope (legless)
♂ 35-lb. dumbbell
39:02
Scaled:
40# kb TGU
15 strict pullups ilo rope climbs. Raining and didnt want to set up the rope.
Didn't do 12 in a row each arm. Broke into sets of 3-6 then switched arms until I got to the 12 each arm.
17:41
Rx TGU’s
Reg rope climbs
34:37
TGU’s are easy to underestimate
36/195/5’9/M
3 rounds:
12 TGU on each side with 45lb plate
6 lay to stands and some legless on short rope 8' rope
20:15
M/30s/225lbs
12 x L TGU @26# KB
12 x R TGU @26# KB
3 x 5 x strict chin up (consecutive)
20:03
Getups were harder than anticipated
M/53/6’1”/200
44:26 (35# db). That was horrible. Probably should have scaled more, but I was stubborn
M/56/6’1”/80
3 RFT:
12 TGU left arm (45 lb dumbell)
12 TGU right arm (45 lb dumbell)
12 strict chest-to-bar L-sit pullups
Time: 29:22
‘Little tiger’
Comple as many reps as possible in
5 minutes of
5 squats
5 push-ups
5 leg raise
-5R
오늘도 무사히
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
6 reverse grip pull ups
25-lb. dumbbell
Time: 29:41
Scaled weight to 35# DB, climbs still legless at 15’:
34:25
Modified:
3 ROUNDS FOR TIME:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3x ( 7 hanging knee tucks + 7 jumping pull-ups)
TGU were done with a 9,5 kg DB
SCORE:48'45'' 😲
--
First round of TGU was painfully slow and probably a bit silly...took me some time to get into a proper flow.
But by then fatigue had set in, so it was all downhill from there 😫
Need a break and just some plain running to properly recover.
Intermediate Option + subbed 5 commando (tarzan) pull-ups per rope climb (no rope).
TGUs broke out each side: R1 6/3/2; R2 4/4/4; R3 4/3/3/2
27:06
Finally got ahold of a 25 and a 35# DB. I don't have my time from last year but I followed Juan Acevedo's Option 2 (9 TGUs each arm and 2 rope climbs) using a 25# plate. I will take the increase in weight and reps. I always forget how much work TGUs are until I do them again.
Scale to 35-lb DB (with legless rope climbs)
18:51
200515 was 24:35 with the same scale
m/53/5'11"/200#
Damn Charlie, outstanding work!
Thanks Lincoln! I got my second shot yesterday and was not expecting much today. Ended up going to a deeper place than I was planning.
M40/6’00”/185#
26:13 @ 35# DB + legless
mental toughness that one
Scaled to:
45#DB first round, 30#DB second and third rounds
5 knee tucked pull-ups per 1 rope climb
20:42
I did the beginner option with at 15 pound KB and without the rope climbs because I don't have a rope or a place to rope climb. Plus I am 400lbs.
I did the workout in 40:20
Hell yeah Devan! Nice job
Inspiration for me today...thanks Devan. I look forward to your progress. Keep posting.
Nice effort! Keep putting in the fight Devan!
21-15-9
Goblet squats, 53# kb
Abmat sit-ups
American KB swings, 44# bell
6:35
9-9-8-7 shoulder press, 35# DBs
39:12 min
Scaled Version
3 rds
TGU = 10 kg DB (12 left, 12 right)
3 x rope climb
This could be the dumbest question ever - just a heads up - but wouldn't high intensity workouts be another method of oxygen deprivation? I certainly feel like there is no oxygen getting into my body after Helen.
Lactic acid triggers the release of growth hormone and testosterone, which begets more lean tissue, allowing for even more intense exercise with still more lactic acid production. What a glorious cycle to harness.