Warm Up:
1 set:
1:00 row, bike, ski, or run (200-m)
10 single-leg toe touches/leg
:10 samson stretch/leg
:20 side plank on elbow/side
10 DB single-arm shoulder press/arm (light)
1 set:
1:00 row, bike, ski, or run (200-m)
:20 scale hold/leg
5 split squats/leg
:20 side plank on hand/side
10 DB shoulder press (workout weight)
1 set:
1:00 row, bike, ski, or run (200-m)
– Go fast.
Skill Work:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.
WOD:
AMRAP 10:
1-2-3-4…
DB Turkish get-up (35/50 lb)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.
Intermediate:
AMRAP 10:
1-2-3-4…
DB Turkish get-up (25/35 lb)
Strict pull-up
– Continue adding 1-rep to each round until time expires.
Beginner:
AMRAP 10:
1-2-3-4…
DB Turkish get-up (10/15 lb)
Ring row
– Continue adding 1-rep to each round until time expires.
Movement scaling options:
DB turkish get-up: load, unweighted TGU, KB windmills, DB overhead lunge
Strict chest-to-bar pull-up: strict chin-over-bar pull-up, banded C2B, feet-elevated ring row
Limited space/equipment:
5 rounds for reps:
1:00 of DB turkish get-ups (35/50 lb)
1:00 of strict chest-to-bar pull-ups
– No rest between movements.
Cool down:
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation