Workout Description

Why This Workout Is Hard

The 53/35lb weight is moderate, but the continuous 18-minute format with no built-in rest creates significant cumulative fatigue. Turkish Get-Ups demand core stability and coordination that degrades under fatigue, while the weighted step-ups will heavily tax the legs. The combination of unilateral movements, moderate loading, and extended time domain without recovery makes this challenging for most athletes, requiring frequent breaks and potential scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of Turkish get-ups, goblet squats, and step-ups will heavily tax muscular endurance, especially grip strength and core stability.
• Endurance (7/10): An 18-minute AMRAP with continuous movement creates significant cardiovascular demand, though the heavier loads and complex movements limit pure aerobic output.
• Flexibility (7/10): Turkish get-ups demand exceptional shoulder mobility and hip flexibility, while goblet squats require good ankle and hip mobility for proper depth.
• Strength (6/10): Moderate kettlebell loads (53/35) combined with Turkish get-ups and loaded squats require substantial strength throughout the entire movement pattern.
• Speed (4/10): Complex movements like Turkish get-ups cannot be rushed safely, limiting cycling speed despite the AMRAP format encouraging steady pacing.
• Power (3/10): Primarily strength-endurance focused with minimal explosive demands, though step-ups may require some power for efficient transitions and height clearance.

Movements

• Goblet Squat
• Step-Up
• Turkish Get-Up

Benchmark Notes

This 18-minute AMRAP contains 5 Turkish Get-Ups (53/35), 10 Goblet Squats (53/35), and 20 Step-Ups on Box (24/20) with the same weight, switching hands each round. Each round totals 35 reps with significant grip and core demands. Movement analysis: - Turkish Get-Up (53/35): 8-12 sec per rep fresh, highly technical and grip-intensive - Goblet Squats (53/35): 2-3 sec per rep, moderate load - Step-Ups with weight (53/35): 2-3 sec per rep, grip carryover from previous movements Round breakdown: Round 1: TGU 5×10sec + GS 10×2.5sec + SU 20×2.5sec = 125 sec + 30 sec transitions = 155 sec Round 2: 1.2x fatigue multiplier = 186 sec Round 3: 1.3x fatigue multiplier = 202 sec Round 4: 1.4x fatigue multiplier = 217 sec Round 5: 1.5x fatigue multiplier = 233 sec Round 6: 1.6x fatigue multiplier = 248 sec Round 7: 1.7x fatigue multiplier = 264 sec (partial for elite) The Turkish Get-Up is the limiting factor due to its technical complexity, grip demands, and core fatigue accumulation. The switching hands requirement adds coordination challenges but provides some grip relief. Using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as the closest anchor, where L10 achieves 25-30 rounds, L5 achieves 15-18 rounds, and L1 achieves 6-8 rounds. However, this workout is significantly more demanding due to the Turkish Get-Up complexity and heavier loading, requiring substantial downward adjustment. Adjusting for the technical difficulty and grip intensity: Elite athletes will complete 6-7 rounds, intermediate athletes 4-5 rounds, and beginners 2-3 rounds. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Turkish Get Up and Goblet Squat are weighted movements (W), Step-Up is bodyweight (G). Two W movements and one G movement gives 67% W, 33% G.