Workout Description

Why This Workout Is Hard

The 60% tempo back squats with 6-second eccentric creates significant leg fatigue, then immediately transitions to Turkish Get-Ups with minimal rest. The 40-second work windows with only 10-second breaks prevent meaningful recovery. While individual elements are moderate, the combination of leg-fatiguing squats followed by complex TGUs under time pressure, repeated for 10 rounds with inadequate rest, creates substantial cumulative fatigue and coordination challenges.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Turkish get-ups demand exceptional shoulder mobility, thoracic extension, and hip flexibility through full range of motion patterns.
• Stamina (7/10): Tempo back squats and Turkish get-ups both require sustained muscular endurance, particularly through shoulders, core, and legs over multiple rounds.
• Strength (6/10): Back squats at 60% 1RM with tempo requirement demands significant strength, while Turkish get-ups challenge unilateral strength and stability.
• Endurance (4/10): Ten rounds with minimal rest creates moderate cardiovascular demand, but 40-second work periods with rest prevent pure aerobic stress.
• Speed (3/10): Short work periods with built-in rest limit speed demands, though efficient transitions between movements and sides matter.
• Power (2/10): Tempo squats eliminate explosive component, and Turkish get-ups are controlled movements rather than power-based exercises.

Movements

• Tempo Back Squat
• Turkish Get-Up

Scaling Options

Reduce squat load to 50% or bodyweight tempo squats for newer athletes. Scale TGU weight to 26/18 or 18/12 - the movement quality is more important than load. Beginners can perform partial TGUs (just to sitting or tall kneeling position) or substitute single-arm KB press. If tempo squats are too challenging, perform regular air squats focusing on depth and control.

Scaling Explanation

Scale if you cannot maintain the prescribed tempo on squats or if TGU technique breaks down significantly. Athletes should be able to perform at least one full TGU per arm with bodyweight before attempting loaded versions. If you're new to tempo work, reduce the load to focus on the movement pattern. The goal is maintaining quality movement for all 10 rounds - better to scale appropriately than compromise safety or intended stimulus.

Intended Stimulus

Mixed modal strength-skill workout targeting both anaerobic capacity and motor control. The 40-second windows create moderate intensity intervals that challenge the phosphagen-glycolytic systems while demanding technical precision. Primary focus is developing strength endurance under fatigue and maintaining complex movement patterns when breathing becomes labored.

Coach Insight

For tempo squats, control the 6-second descent and 2-second pause - don't rush the tempo even when fatigued. Aim for 3-4 quality reps per 40-second window. On TGUs, choose your starting arm and stick to the alternating pattern - right arm rounds 1,3,5,7,9 and left arm rounds 2,4,6,8,10. Focus on one smooth, controlled rep rather than rushing multiple reps. Take your time transitioning between positions and maintain shoulder stability throughout. The 10-second rests go by quickly - have your KB positioned and ready.

Benchmark Notes

This workout consists of 10 rounds alternating between 40-second tempo back squats (6/2/x at 60%) and 40-second AMRAP Turkish Get-ups (35/26 lb). Since scoring is 'Reps', this tracks total TGU reps completed across all 10 rounds. Per round analysis: Fresh state TGU at 35/26 lb takes 8-10 seconds per rep including setup and transition between sides. In 40 seconds, elite athletes can complete 4-5 reps, intermediate 3-4 reps, beginners 2-3 reps. Fatigue progression: Rounds 1-2 maintain base pace (1.0x), rounds 3-4 see 10-15% slowdown (1.1x), rounds 5-6 show 20% degradation (1.2x), rounds 7-8 have 30-40% slowdown (1.3-1.4x), rounds 9-10 show significant fatigue (1.5-1.6x). The tempo squats, while not scored, create significant lower body and core fatigue affecting TGU performance. Total rep calculation: L1 (beginner): avg 1.2 reps/round × 10 = 12 reps, L5 (intermediate): avg 2.8 reps/round × 10 = 28 reps, L10 (elite): avg 4.8 reps/round × 10 = 48 reps. The workout heavily taxes core stability, shoulder stability, and hip mobility while under cumulative fatigue.

Modality Profile

Tempo Back Squat is a weightlifting movement with external load (barbell), Turkish Get-Up is a bodyweight gymnastics movement requiring coordination and stability. Two modalities present: 50% Gymnastics, 50% Weightlifting.