Workout Description

Why This Workout Is Hard

This workout combines high-skill Turkish Get-Ups with explosive kettlebell snatches in a 17-minute continuous format. TGUs are technically demanding and become increasingly difficult under fatigue, while the unilateral loading creates asymmetrical stress. The 53/35lb weight is moderate but challenging when accumulated over 17 minutes. The combination of skill demands, grip fatigue, and continuous work without built-in rest makes this significantly harder than the individual movements suggest.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Turkish get-ups demand exceptional shoulder, hip, and thoracic mobility through multiple planes of motion and complex transitions.
• Stamina (8/10): Turkish get-ups and KB snatches are grip and shoulder intensive; 17 minutes of continuous work will severely test muscular endurance.
• Endurance (7/10): A 17-minute AMRAP with complex movements creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the time domain.
• Power (7/10): Kettlebell snatches are highly explosive hip-driven movements requiring rapid force production and coordination under fatigue.
• Strength (6/10): 53/35lb kettlebells require moderate strength for overhead positions and the demanding Turkish get-up movement pattern.
• Speed (4/10): Turkish get-ups are inherently slow, methodical movements that limit overall cycling speed despite the AMRAP format.

Movements

• Kettlebell Snatch
• Turkish Get-Up

Benchmark Notes

This 17-minute AMRAP combines Turkish Get-Ups (TGUs) and Kettlebell Snatches in an alternating left/right pattern. Each round consists of 36 total reps (6+12+6+12). Movement analysis: TGUs are extremely time-consuming and technically demanding - each rep takes 15-20 seconds for intermediate athletes, longer for beginners. The 53/35lb loading is moderate but becomes challenging under fatigue. KB snatches are faster at 2-3 seconds per rep but create significant grip and shoulder fatigue. Round breakdown: Round 1 (fresh): TGUs ~18 sec each (108 sec for 6), KB snatches ~2.5 sec each (30 sec for 12) = ~276 seconds per side, ~552 seconds total. Round 2: Fatigue increases TGU time to ~22 sec each, snatches to ~3 sec = ~300 sec per side, ~600 seconds total. This leaves minimal time for additional rounds. Transitions between movements are minimal (same equipment), but the unilateral nature requires mental focus and setup time. The workout heavily favors athletes with superior TGU technique and shoulder endurance. Elite athletes might complete 5-6 rounds through superior movement efficiency and pacing. Average CrossFitters will struggle with TGU technique breakdown and grip fatigue, likely completing 3-4 rounds. Beginners may only complete 1-2 rounds due to the technical demands and loading. No direct anchor match exists, but this resembles a high-skill, moderate-load AMRAP with significant technique requirements. Final targets: L10: 5.5+ rounds, L5: 3.5 rounds, L1: 1.5 rounds.

Modality Profile

Both Turkish Get Up and Kettlebell Snatch are external load movements using kettlebells, making this 100% Weightlifting with no Gymnastics or Monostructural components.