Workout Description

Why This Workout Is Hard

The 60% tempo back squats are manageable individually, but the 6-second eccentric creates significant time under tension and leg fatigue. Turkish Get-Ups require high skill and core stability, becoming exponentially harder under leg fatigue from squats. The 40-second work periods with only 10-second rest prevent meaningful recovery across 10 rounds. The combination of accumulated leg fatigue interfering with TGU stability and minimal rest creates a challenging workout requiring scaling for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Tempo back squats and Turkish get-ups both require sustained muscular endurance, especially with the time-under-tension format over multiple rounds.
• Endurance (7/10): Ten rounds of 40-second work with minimal rest creates significant cardiovascular demand, though not pure aerobic like a long run.
• Flexibility (7/10): Turkish get-ups demand exceptional shoulder mobility, thoracic spine rotation, and hip flexibility throughout the complex movement pattern.
• Strength (6/10): Back squats at 60% 1RM with tempo and Turkish get-ups with moderate weight provide meaningful strength stimulus without being maximal.
• Speed (3/10): Short rest periods require quick transitions, but the movements themselves are performed with control rather than speed emphasis.
• Power (2/10): Tempo squats are deliberately slow and controlled, while Turkish get-ups are methodical movements with minimal explosive component.

Movements

• Back Squat
• Turkish Get Up

Benchmark Notes

This workout consists of 10 rounds alternating between tempo back squats and Turkish get-ups (TGUs). Since it's scored as 'Reps', only the TGU repetitions count toward the score. Movement Analysis: - Tempo Back Squats (6/2/x at 60%): These are strength-building but don't count for score - Turkish Get-Ups (35/26 lb): 40-second AMRAP windows, alternating arms each round TGU Time Estimates: - Elite athletes: 8-10 seconds per rep (including transitions) - Intermediate: 12-15 seconds per rep - Novice: 18-22 seconds per rep Per Round TGU Capacity (40-second windows): - Elite: 4-5 reps per round - Intermediate: 2-3 reps per round - Novice: 1-2 reps per round Fatigue Considerations: - Tempo squats will create significant leg fatigue affecting TGU performance - Getting up from floor becomes progressively harder - Grip fatigue from holding weight overhead - 10-second rest insufficient for full recovery Progressive Breakdown Over 10 Rounds: - Rounds 1-3: Full capacity - Rounds 4-6: 15-20% decline - Rounds 7-8: 25-30% decline - Rounds 9-10: 35-40% decline Total Rep Projections: - L10 (Elite): 65+ reps (avg 6.5/round early, 4/round late) - L5 (Average): 40 reps (avg 4/round early, 3/round late) - L1 (Novice): 15 reps (avg 2/round early, 1/round late) No direct benchmark anchor exists for this format, but the TGU loading and time domains align with intermediate-level CrossFit standards. Final targets: L10: 65+ reps, L5: 40 reps, L1: 15 reps

Modality Profile

Both Back Squat and Turkish Get Up are external load movements using barbells/weights, making this 100% Weightlifting