12 Turkish Get-up @ (up to) 70% of 1RM (3L, 3R x 2)
Rest as needed between arms. If reps become singles or position breaks, adjust weight immediately.
Then, in order:
30 Pull-up (Scaled to ability and broken into 5-rep sets)
60 reps “GYAOTG” (Change movement @ 30 reps if desired)
90 reps kettlebell kayak* (35lb. W, 55lb. M)
Today, pull-up is partner assisted if needed- no bands, no jumping. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.
They include:
– Elevator
– Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)
And then, Airdyne:
1 minute @ max effort
1 minute @ 20%
:45 sec. @ max effort
:45 sec. @ 20%
:30 sec. @ max effort
:30 sec. @ 20%
:15 sec. @ max effort
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.