Workout Description
For Time
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
Use a single Kettlebell (2/1.5 pood)
Why This Workout Is Very Hard
Hero WOD. High volume of very demanding, heavy Turkish Get-Ups (42 reps @ 72lb) and heavy KB Swings (150 reps @ 72lb), plus single-arm OHS. Tests strength, stability, coordination, and endurance significantly.
Benchmark Times for Arnie
- Elite: <38:45
- Advanced: 38:45-36:15
- Intermediate: 36:15-31:00
- Beginner: >31:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extreme core, shoulder, and grip stamina required for Turkish Get-Ups and single-arm Overhead Squats with a kettlebell, plus high-volume kettlebell swings.
- Endurance (8/10): A long and complex WOD involving multiple unilateral movements and kettlebell swings, placing a high demand on overall endurance and work capacity.
- Strength (8/10): Unilateral strength and stability are heavily tested by Turkish Get-Ups and single-arm Overhead Squats with a 53/35 lb kettlebell. Core strength is paramount.
- Flexibility (7/10): Significant shoulder, hip, and thoracic mobility needed for proper form in Turkish Get-Ups and single-arm Overhead Squats.
- Power (4/10): Kettlebell swings have a power component, but the WOD's emphasis is more on controlled strength, stability, and stamina.
- Speed (3/10): Focus is on control, precision, and completing reps with good form rather than maximal speed, due to the complexity and unilateral nature of movements.
Modality Profile
A unique workout combining a weightlifting movement (Turkish Get-up) and a gymnastics/bodyweight movement (Kettlebell Swing). While KBS is often 'W', here it's a bodyweight-style swing. Given the two distinct parts, it's an even G/W split.
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