Warm Up:
3 sets:
10 banded pass throughs
10 alternating soldier kicks
10 banded pull-aparts
10 scap pull-ups
Specific Warm-Up:
1 round:
5 pull-ups
1 Turkish get-up/arm
– Use workout variations of each movement.
WOD:
For time:
60 pull-ups
20 KB Turkish get-ups (35/53 lb)
– Switch arms as needed.
Intended Stimulus: Sub 10 Minutes
Intermediate:
For time:
40 pull-ups
20 KB Turkish get-ups (26/35 lb)
– Switch arms as needed.
Beginner:
For time:
40 jumping pull-ups
20 DB Turkish get-ups (10/15 lb)
– Switch arms as needed.
Home Workout:
For time:
60 alternating DB renegade rows (35/50 lb)
20 DB Turkish get-ups (35/50 lb)
– Switch arms as needed.
– Use two DBs for the renegade rows and one DB for the Turkish get-ups.
Movement scaling options:
Pull-Up: Jumping pull-ups
Turkish get-up: Load
Post-Workout Skill Work:
400-m single-KB farmers carry
– Use workout KB.