Workout Description

Why This Workout Is Hard

The combination of slow tempo squats (6-second eccentric) at 50% bodyweight followed immediately by Turkish Get-Ups creates significant leg fatigue that compounds over 10 rounds. While individual elements seem manageable, the 40-second work windows with only 10-second rest prevent recovery. The tempo squats will accumulate serious quad fatigue that makes the TGUs progressively more challenging, especially the standing portion. Most athletes will struggle with the prescribed loads by round 5-6.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Continuous muscular output for 40 seconds per movement over 10 rounds tests both upper and lower body stamina, particularly with tempo squats and TGU holds.
• Endurance (7/10): Ten rounds of 40-second work intervals with minimal rest creates significant cardiovascular demand, especially with compound movements like squats and Turkish get-ups.
• Flexibility (7/10): Turkish get-ups demand exceptional shoulder mobility, hip flexibility, and thoracic spine range of motion through multiple transition positions.
• Strength (6/10): Tempo back squats at 50% 1RM and Turkish get-ups with moderate weight provide meaningful strength stimulus while maintaining rep capacity.
• Speed (4/10): Short rest periods require quick transitions between movements, but tempo prescription and TGU complexity limit overall movement speed potential.
• Power (2/10): Tempo squats eliminate explosive component, and Turkish get-ups are controlled movements; minimal power development despite compound nature.

Movements

• Back Squat
• Turkish Get Up

Scaling Options

Reduce back squat to 40% of 1RM if tempo cannot be maintained. Substitute goblet squats with 3-second tempo for beginners. For TGU, use 26/18 lb or lighter - bodyweight TGU acceptable for new athletes. Can substitute single-arm overhead carry in place or half-TGU (to seated position only). Reduce to 8 rounds if movement quality significantly degrades.

Scaling Explanation

Scale weight if athlete cannot maintain 6-second eccentric on squats or if TGU technique breaks down significantly. Priority is movement quality over load - both exercises are technical and dangerous when performed poorly under fatigue. Target is completing most rounds with 2+ quality reps of each movement. Scale if athlete is getting fewer than 2 tempo squats per round or taking longer than 20 seconds per TGU.

Intended Stimulus

High-intensity interval training targeting both strength endurance and skill development. The 40-second work periods create phosphagen-glycolytic stress while the short rest maintains elevated heart rate. Primary challenge is maintaining movement quality under fatigue across both strength (tempo squats) and complex skill (TGU) patterns.

Coach Insight

For tempo squats, focus on the 6-second eccentric - count 'one-thousand-one' through 'one-thousand-six' then pause 2 seconds at bottom. Aim for 4-6 quality reps per round rather than rushing. On Turkish Get-ups, be deliberate - 2-3 complete reps per arm is excellent. Alternate arms each round as prescribed. Expect heart rate to climb significantly by round 5. The contrast between loaded squat pattern and unilateral overhead stability creates unique neuromuscular demand.

Benchmark Notes

This workout is scored by total Turkish Get Up reps completed across 10 rounds of 40-second AMRAPs. Each round has 10 seconds rest and alternates arms. Analysis: Turkish Get Ups are highly technical and demanding - a single rep involves 7 distinct phases (lying to sitting, sitting to kneeling, kneeling to standing, then reverse). At 35/26lb, each rep takes 8-12 seconds for experienced athletes in fresh state. Round 1-2: 4-5 reps possible (8-10 sec/rep), Rounds 3-4: 3-4 reps (fatigue 1.1-1.2x), Rounds 5-6: 3 reps (fatigue 1.2-1.3x), Rounds 7-8: 2-3 reps (fatigue 1.3-1.5x), Rounds 9-10: 2 reps (fatigue 1.5-2.0x). The 10-second rest provides minimal recovery between rounds. Elite athletes might maintain 3-4 reps per round early, dropping to 2-3 later for ~30-35 total reps. Average CrossFitters start at 2-3 reps, dropping to 1-2 for ~20-25 total. Beginners struggle with technique and may only complete 1-2 per round for ~10-15 total.

Modality Profile

Back Squat is a weighted barbell movement (W), Turkish Get Up is a bodyweight movement requiring coordination and skill (G). Two movements, one from each modality, results in 50/50 split.