Workout Description

Why This Workout Is Medium

This workout combines moderate-skill movements (rotational MB throws, Turkish get-ups) with manageable loads and built-in recovery. The 30-second work periods prevent excessive fatigue accumulation, while 60 seconds rest allows adequate recovery between rounds. Turkish get-ups with 53/35 are challenging but not maximal for average athletes. The 12-round format creates volume, but the short work intervals and partner format keep intensity moderate rather than crushing.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Turkish Get Ups demand exceptional mobility through hips, thoracic spine, and shoulders, requiring smooth transitions through multiple movement planes.
• Stamina (7/10): Turkish Get Ups for max reps over 12 rounds will heavily tax muscular endurance, particularly in shoulders, core, and stabilizing muscles throughout.
• Strength (6/10): Turkish Get Ups with 53/35 lb kettlebells require significant strength through full-body movement patterns and overhead stability under moderate load.
• Power (5/10): Medicine ball throws are explosive, but Turkish Get Ups are controlled movements, creating a mixed power demand across the workout.
• Endurance (4/10): Twelve rounds with one-minute rest periods creates moderate cardiovascular demand, but the short work intervals and rest periods limit pure aerobic stress.
• Speed (3/10): The 30-second work intervals and focus on movement quality over speed limit the cycling demands, emphasizing control over rapid transitions.

Scaling Options

Reduce MB weight to 14/10 lbs or use lighter ball. Scale TGU weight to 35/25 lbs or use kettlebell/dumbbell. Reduce throw distance to 6ft/4ft. Consider 8-10 rounds instead of 12. Substitute TGUs with single-arm overhead carries or modified get-ups (bottom-up only).

Scaling Explanation

Scale if unable to perform 3+ quality TGUs at prescribed weight or if MB throws cannot maintain 8ft/6ft distance consistently. Priority is movement quality over load - TGUs require significant shoulder stability and core strength. Target 12-18 minute completion with declining but controlled TGU reps each round.

Intended Stimulus

Mixed modal workout targeting power development and unilateral strength endurance over 12-18 minutes. Combines explosive rotational power with complex strength-stability demands. Primary challenge is maintaining TGU quality under accumulating fatigue while generating consistent power in medicine ball throws.

Coach Insight

Focus on explosive hip drive for MB throws - full rotation through hips and core. For TGUs, prioritize perfect movement pattern over speed, especially as fatigue sets in. Switch arms each round to prevent imbalances. Use the 60-second rest to reset mentally and prepare for the next arm. Partners should communicate clearly on throw timing and distance. Expect TGU reps to drop significantly after round 6-8.

Benchmark Notes

This workout is scored by total Turkish Get-ups completed across 12 rounds. Each round has a 30-second cap where partners alternate doing rotational medicine ball throws (8 reps each), then immediately transition to max Turkish Get-ups with alternating arms each round. Round breakdown: Fresh rounds (1-2): Elite athletes can complete 8-10 TGUs per round (4-5 sec each), intermediate 6-8 TGUs (5-6 sec each), beginners 4-6 TGUs (6-8 sec each). Mid-workout fatigue (rounds 3-8): TGU times increase by 20-30% due to grip fatigue from MB throws and cumulative shoulder/core fatigue. Athletes begin taking 1-2 second breaks between reps. Late rounds (9-12): Severe fatigue sets in with TGU times increasing 40-60%, frequent micro-breaks needed. The 60-second rest between rounds provides partial recovery but cumulative fatigue dominates. Total time per round averages 90 seconds (30s MB + rest). Elite athletes (L9-L10) maintain 8+ TGUs early, 6-7 mid-workout, 4-5 late for 72-84 total. Advanced (L6-L8) get 6-8 early, 5-6 mid, 3-4 late for 54-72 total. Intermediate (L3-L5) manage 4-6 early, 3-4 mid, 2-3 late for 36-54 total. Beginners (L1-L2) struggle with 3-4 early, 2-3 mid, 1-2 late for 24-36 total.

Modality Profile

Both movements use external load - Rotational Medicine Ball Throw uses medicine ball, Turkish Get Up typically uses kettlebell/dumbbell. No bodyweight or cyclical cardio movements present.