Workout Description

Why This Workout Is Hard

The 65% tempo back squats require heavy loading under controlled tension (6-second eccentric), creating significant quad/glute fatigue. Turkish get-ups demand core stability, coordination, and unilateral strength. The 10-second rest between movements prevents adequate recovery, meaning each round starts with accumulating fatigue. The 40-second time caps create urgency while managing heavy weight and complex movement patterns simultaneously. Most athletes will struggle with the squat tempo or TGU technique under this fatigue.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Turkish get-ups require exceptional shoulder mobility, thoracic extension, and hip flexibility while tempo squats demand good ankle and hip mobility.
• Stamina (7/10): High volume of tempo squats and Turkish get-ups over 10 rounds tests muscular endurance, particularly in legs, core, and shoulders.
• Strength (6/10): Tempo back squats at 65% and Turkish get-ups with moderate weight provide significant strength demands without being maximal efforts.
• Endurance (4/10): Ten rounds with minimal rest creates moderate cardiovascular demand, though 40-second work periods limit true aerobic stress compared to longer time domains.
• Speed (3/10): Short rest periods require quick transitions, but tempo prescriptions and TGU complexity limit overall movement speed and cycling rate.
• Power (2/10): Tempo squats eliminate explosive component while Turkish get-ups are inherently slow, controlled movements with minimal power expression.

Movements

• Tempo Back Squat
• Turkish Get-Up

Scaling Options

Back Squats: Reduce to 55-60% if tempo cannot be maintained, or remove pause for goblet squats with tempo. TGUs: Reduce to 35/26 lbs or bodyweight. Sub half TGU (floor to standing) or seated DB press if full movement unavailable. Consider reducing rounds to 6-8 if movement quality degrades significantly.

Scaling Explanation

Scale if unable to maintain 6/2/x tempo on back squats or cannot complete 1 TGU per 40-second window with proper form. Priority is movement quality over load. Athletes should feel challenged but controlled - if either movement looks rushed or sloppy, reduce complexity or load immediately.

Intended Stimulus

Strength-skill hybrid targeting neuromuscular control and tempo strength development. Primary phosphagen system stress with oxidative recovery between rounds. Challenges postural strength, shoulder stability, and movement quality under time pressure across 10 minutes.

Coach Insight

Back squats: Focus on controlled 6-second descent, 2-second pause at bottom. Use 65% to maintain quality through all rounds - should complete 3-4 reps per 40-second window. TGUs: Choose sustainable weight allowing 1-2 complete reps per round. Prioritize smooth transitions and stable overhead position. Alternate arms each round as prescribed. Use 10-second rest periods for deep breathing and mental reset.

Benchmark Notes

This workout involves 10 rounds of 40-second Turkish Get Up AMRAPs with 10-second rest between rounds. Each round uses a different arm (alternating). TGU analysis: Elite athletes can perform 1 TGU every 6-8 seconds when fresh, intermediate athletes need 8-12 seconds, beginners need 12-20 seconds. Round-by-round breakdown: Rounds 1-2 (fresh): 6-8 reps per round for elite, 4-5 for intermediate, 2-3 for beginners. Rounds 3-4: Fatigue factor 1.1x, reducing to 5-7 for elite, 3-4 for intermediate, 2 for beginners. Rounds 5-6: Fatigue factor 1.3x, elite 4-6 reps, intermediate 3 reps, beginners 1-2 reps. Rounds 7-8: Fatigue factor 1.5x, elite 3-5 reps, intermediate 2-3 reps, beginners 1 rep. Rounds 9-10: Fatigue factor 1.8x, elite 2-4 reps, intermediate 1-2 reps, beginners 0-1 rep. The alternating arms adds complexity but prevents unilateral fatigue accumulation. Total rep calculations: L10 (Elite): 60+ reps, L9: 54-59, L8: 48-53, L7: 42-47, L6: 36-41, L5 (Average): 30-35, L4: 24-29, L3: 18-23, L2: 12-17, L1: <12 reps.

Modality Profile

Both Tempo Back Squat and Turkish Get Up are weighted movements using external load (barbell and kettlebell/dumbbell respectively), making this a 100% weightlifting workout