4 Rounds For Time:




Rx = 2x10kg (men)/5kg (women) dumbbells



Your score is the total time taken to complete 4 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.


Aim for sub 14 min.

Top Tips:

Keep a steady pace on all the movements including the burpees!  See notes for scaling options on turkish get-ups!

Workout Description

Set your timer to count up.  On 3,2,1 GO start with your turkish get-ups then finish with burpees / down-ups.  Complete 3 more rounds and record your total time to wodify.


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.

Scaling options: With a straight arm but no weight, practise the movement. One of the hardest parts is getting your hip up high enough to bring your leg back into the lunge position. If this is your challenge, get into that position however you are able - this may involve having a low table or step beside you to grab on as you do this. Same with standing from the lunge position, if you need to the support of your hand on your leg to push off from then do! Baby steps!

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. Downup: Same as burpee to descend, just omit the jump and clap overhead.