MONDAY 4TH FEBRUARY 2019 - WORKOUT

 
 
 

2 Rounds For Time:

10 Turkish Get-Ups

20 Burpees

30 Sit-Ups

20 DB Push Press

30 American DB Swings

 

Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or 3 rounds for time

 

Score:

Your score is the total amount of time it takes for you to complete two rounds of all the movements. Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights and/or an extra round.

Goal:

Aim to go unbroken on each movement

Top Tips:

Move at a steady pace through the Turkish Get-Ups focusing on keeping your abs tight throughout this movement and overhead arm always locked out! A bent arm will destroy you on this movement. For the push press, squeeze your bum before those dumbbells travel up overhead and keep it squeezed while overhead - have fun with this - it's a tough one today!

 

Workout Description

Set your timer to count-up. Begin by completing 10 Turkish Get-Ups. You should alternate your arms so that you end up completing 5 on your Left arm and 5 on your right arm. After this complete 20 Burpees, 30 sit-ups. Grab your pair of dumbbells and perform 20 DB push-press. Put one dumbbell down and then do 30 American DB swings – these are the ones that go over your head. We always recommend using a kettlebell instead of a dumbbell if you have access to one. Now go back to the Turkish Get-Ups and do it all over again! Stop the clock once you have done your 30 American DB swings for the second time.

 

Movements:

Turkish Get-ups: these are tricky and test your core! Here's how to do them . . . Start by lying on your back left arm in 45 degree angle on floor, right arm extended to the ceiling with weight and leg on the same side as the extended arm to push/rotate into a seated position. Hips come up and opposite leg moves backward into a lunge position, stand to full hip and leg extension.

Dumbbell/KB remains overhead with shoulder pushing up/active shoulder entire time. Reverse steps to return to start position. Keep eye on your DB/KB throughout, except when standing - then look straight ahead. Alternate sides.

Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead.

Down-up: Same as burpee to descend, just omit the jump and clap overhead.

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet.

Push-ups: Starting with your feet set at hip-width, elbows slightly in front of the dumbbells, dumbbells resting on shoulders. Keep your body vertical as hips and knees flex into a small dip. Stand aggressively, squeezing your bum as hips fully extend, then arms press overhead - watch for early pressing (wait until you squeeze your bum!). Heels remain down until hips and knees extend. Complete at full hip extension and arms locked out overhead (biceps beside ears!)

American Dumbbell Swings: Feet set up slightly wider than squat stance. DB comes down through the legs (high) with straight arms. The swing is a hinge, not a squat. Explode from the hips on the way up by squeezing glutes. Do NOT lean back at the top of the swing, keep abs engaged to avoid this. DB goes all the way overhead with biceps beside ears.