Workout Description

Why This Workout Is Hard

The 70/53lb Turkish Get-Ups are moderately heavy for most athletes, but the real challenge comes from the cumulative fatigue across 5 rounds with minimal rest. Each 700m run takes 3-4 minutes, providing some recovery, but 50 total TGUs at this weight creates significant shoulder and core fatigue. The switching hands every 5 reps adds coordination demands under fatigue. Total workout time of 35-45 minutes with sustained loading makes this challenging for average athletes.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Turkish Get Ups are extremely taxing on muscular endurance, especially with 50 total reps at moderate weight creating cumulative fatigue across multiple muscle groups.
• Endurance (8/10): Five rounds of 700m runs creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout with minimal recovery between rounds.
• Flexibility (8/10): Turkish Get Ups demand exceptional mobility through shoulders, thoracic spine, hips, and ankles requiring full body range of motion and coordination.
• Strength (6/10): 70/53lb Turkish Get Ups require significant strength through full range of motion, demanding core, shoulder, and hip strength for proper execution.
• Speed (4/10): Pacing is crucial for managing fatigue across five rounds, but transitions between running and Turkish Get Ups are naturally slower due to movement complexity.
• Power (3/10): Running provides some power demand during acceleration phases, but Turkish Get Ups are primarily slow, controlled movements with minimal explosive requirements.

Movements

• Run
• Turkish Get-Up

Benchmark Notes

This workout consists of 5 rounds of 700m run + 10 Turkish Get-Ups (70/53 lb). I'll analyze each component and apply fatigue multipliers. 700m Run Analysis: - Fresh 700m run: ~150-210 sec for average athletes - Round 1: 150-210 sec - Round 2: 160-220 sec (+7% fatigue) - Round 3: 170-235 sec (+13% fatigue) - Round 4: 180-250 sec (+20% fatigue) - Round 5: 190-265 sec (+27% fatigue) Turkish Get-Up Analysis (70/53 lb): - This is a heavy load for TGUs - significantly heavier than typical CrossFit prescription - Fresh TGU at this weight: 8-12 sec per rep for strong athletes - 10 reps per round = 80-120 sec fresh - Round 1: 80-120 sec - Round 2: 90-135 sec (+12% fatigue) - Round 3: 100-150 sec (+25% fatigue) - Round 4: 110-165 sec (+38% fatigue) - Round 5: 120-180 sec (+50% fatigue) Transition time between movements: 5-10 sec per round Total time calculation: - Elite (L10): Run ~750 sec + TGU ~500 sec + transitions ~25 sec = ~1275 sec, but heavy TGUs will slow this significantly - Average (L5): Run ~1000 sec + TGU ~650 sec + transitions ~40 sec = ~1690 sec - Novice (L1): Run ~1300 sec + TGU ~850 sec + transitions ~60 sec = ~2210 sec The heavy Turkish Get-Up loading (70/53) makes this significantly more challenging than typical CrossFit workouts. This is closer to a strength-endurance test. No direct anchor matches this format, but the volume and loading suggest times in the 18-35 minute range for most athletes. Final targets: L10: ~1080 sec (18:00), L5: ~1560 sec (26:00), L1: ~2100 sec (35:00)

Modality Profile

Run is monostructural cardio (M), Turkish Get Up is a weighted movement using external load (W). Two modalities split 50/50.