FRIDAY 11TH JANUARY - WORKOUT

 
 
 

3 Rounds For Time:

10 Turkish Get-Ups 15/10kg

75 Single Unders

 

RX men = 15kg dumbbell

RX women = 10kg dumbbell

 

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/Kettlebell 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.

Single Under Skips:

1 Rotation of the rope under feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you don't have a rope then it is toe taps onto your dumbbell.

 

Scoring:

Note the total time it takes you to complete 3 rounds to record your score on the Wodify app.

Hit the RX button if you complete the workout as written in the description, if not write the weight you used and any other scaling options.

 

Goal: Sub 15min

Top Tips: Keep abs tight and arms locked out in overhead position in Turkish Get-up. For skipping ensure that you are jumping on your toes and landing softly.