0:00-15:00 General/Specific Warm-up

15:00-20:00 Explanation of each phase of Turkish Get-up

20:00-36:00 Strength

36:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 PVC Pass Throughs

5 each way PVC Around the Worlds

30 second Hold PVC Lat Stretch

10 PVC Good Mornings

10 PVC Overhead Squats

3-5 each way Iron Crosses

Specific Warm-up

3 Phases of the Turkish Get-up

2-3 reps of each phase on each arm

(VIDEO)

Accessory Work

Turkish Get-ups 16x1 (8 each arm)

FOCUS:

• Full body strength and stability

• One of the best exercises there is for full body coordination and awareness…real world strength

OPEN TIME OPTION:

• 16 minutes

CONTROLLED TIME OPTION:

• EMOM 16: 1 Turkish Get-up, alternate arms each round

WOD Prep

3 Rounds

6 AbMat Sit-ups

6 Box Movement (one round of each box movement)

WOD:

For Time

20 AbMat Sit-ups

20 Box Jump Overs @24/20”

20 AbMat Sit-ups

20 Jumping Box Get Overs @24/20”

20 AbMat Sit-ups

20 Single DB Box Step-overs @50/35

20 AbMat Sit-ups

PACE GOAL: 8:00-10:00

FEEL:

• Burner

• Lungs, Abs, Legs on 🔥

STRATEGY:

• Steady pace on the Sit-ups, as the workout continues this will be the place to try to manage your heart rate

• Rhythmic pace on the Box Jump Overs…Jump, turn, down

• Push the Pace on the Jumping Box Get Overs

• Third set of Sit-ups after the Jumping Box Get Overs will definitely start to accumulate some core fatigue

• Legs will start to burn pretty good on the Step-overs, keep breathing, keep moving

• Push hard to finish the Sit-ups

BEGINNER: 14 reps of everything, 16/12”, no weight on Step-overs

SCALED: 20/16”, 35/20

Rx+: 70/50

Comp: 30/24” for the Jump Overs and Get Overs, 24/20” on Step-ups, 70/50