3 rounds for time of:
30 Dumbbell Box Step-ups, 65/45 lbs
15 Alternating Turkish Get-ups, 65/45 lbs
30 Assault Bike Calories
Today’s workout is a 3-round triplet that will heavily tax the posterior chain and work some functional movement with the Turkish Get Ups (TGU). Step-ups will tax the legs, bike/row will tax the legs and lungs, and your lungs and legs will get bit of time to rest while you perform the TGUs, which need a bit more slow control to execute.
The TGU has a ton of benefits: shoulder and midline stability, cross-lateralization, and coordination. Besides, it's just plain fun!
Although they're performed “for time” in today’s workout, we still want these movements looking controlled, so we are going to give a good amount of time within the Prep to review this movement and to warm up the Step-up loading.
Step-ups are done with two DBs held at the sides. The TGU is done with one of the two DBs. For the TGU, arms and reps are alternated at the bottom of each rep (the lying position).
Step-up load should be moderate—something with which you can perform sets of 8-10. These do not need to be performed as alternating, just so long as an equal number of reps are performed on each leg.
For the TGU, choose a load with which you can perform 3-4 in a row, rest for 10-15 sec., then get back at it.
Shoot for finishing times between 15-20 min.