TUESDAY 9TH APRIL - WORKOUT LIGHT

 
 
 

AMRAP 12

6 TURKISH GET-UPS

12 HOPS OVER DB


Rx = 1x10kg (men)/5kg (women) dumbbell

Score:

Your score is how many rounds and reps you achieve in 12 minutes.

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.

Goal:

Aim for 2 rounds plus!

Top tips:

Keep your core tight and arm locked out overhead on the turkish get-ups.

Workout Description:

Set your timer to countdown from 16 minutes.  Start with your turkish get-ups, alternating sides each time.  Then move onto your hops over dumbbells - step if required. Count your total rounds and reps and record to wodify.

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.