FRIDAY 15TH MARCH - WORKOUT
3 Rounds for time:
10 Turkish Get-ups 15/10kg
75 Single Unders
Rx = 15kg (men)/10kg (women) dumbbells
Rx+ = 22.5kg (men) and 15kg (women) dumbbells
Your score is time it takes to complete 3 rounds.
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.
Aim for sub 17 min.
Keep abs tight and arm locked out in the turkish get-ups.
Set a timer to count up. Start with 10 Turkish get-ups alternating arms (10 total). Then move on to the skips - complete 3 rounds for time - check back if you did this workout in Jan . . . did you go up in weight for the get-ups or increase your time? Shout about it!!
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.
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 small hops up and down.