FITNESS
A1. Turkish get-ups
3×4/arm; Short rest b/w arms; Rest 1 min
A2. Suitcase carry
3x45s/arm; Heavy; Short rest b/w arms; Rest 1 min
Training notes:
-Go as heavy as you can on the suitcase carry without getting rotation or side-bending.
Record weight lifted for the Turkish get-ups and weight used for the suitcase carry.
B. 14 min AMRAP:
60 bike/row calories
50 ball slams
40 wall balls
30 DB hang power cleans
20 DB renegade rows
Training notes:
-Choose a weight for the DB cleans that is moderately difficult – this should start to become a grind.
Record total time.
PERFORMANCE
A1. Gladiator get-ups
3×4/arm; Short rest b/w arms; Rest 1 min
A2. Suitcase carry
3x45s/arm; Heavy; Short rest b/w arms; Rest 1 min
Training notes:
-The 4 gladiator get-ups should be unbroken before moving to the next arm. Take a short rest between arms, then rest 1 minute before moving on to the Zercher hold.
-The gladiator get-up is a variation of the Turkish get-up that tends to be slightly more difficult for people, so consider that relative to the weight you’ve been doing on TGUs: https://www.youtube.com/watch?v=Sfgfh288934
-Go as heavy as you can on the suitcase carry without getting rotation or side-bending.
Record weight lifted for the gladiator get-ups and weight used for the suitcase carry.
B. “14.4”
14 min AMRAP:
60 row calories
50 toes-to-bar
40 wall balls (20 to 10’/14 to 9’)
30 power cleans (135/95)
20 ring muscle-ups
Training notes:
-This is an Open workout from 2014. The best pacing strategy for you will depend on how many muscle-ups you expect to get at the end – and how comfortable you are with toes-to-bar.
-If you did the Open in 2014, go ahead and luck up your score to compare.
Record total time.
