01/07/2021

4 SETS FOR QUALITY

3/3 DB Turkish Get-Ups (Athlete Choice)

12/12 Tempo Supported DB Row (2111)(Athlete Choice)

1:00 DB Front Rack Hold

30 Weighted Sit-Ups

-Rest As Needed b/t Sets-

FINISHER

EMOM x 5 MINUTES

20 DB Hollow Flutter Kicks

Max V-Ups in Time Remaining

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Turkish Get-Up -- We are looking for athletes to choose a weight they can fully control on the way up & on the way down.

While they may choose how they work on the TGU today, whether they end up choosing the full movement or not, we still

want them to choose a weight that would allow for it. These can be as heavy or as light as the athlete needs to be able to

fully control the movement.

Supported DB Row -- This is another Athlete Choice weight, however this one has a little bit more direction- we are looking

for athletes to use a weight they can maintain the 2121 tempo with. All 12 reps should be done unbroken on each side of

the body, and the tempo should remain intact throughout all 4 sets. We can always go up in weight each set, but let’s try

our best not to go down in weight at any point!

DB Front Rack Hold -- Holding 2 DBs or a single DB, athletes should be able to hold for the entire minute for at least the

first 2 sets, ideally all 4. If an athlete is struggling with 2 DBs, we can reduce it to 1.

Weighted Sit-Ups -- 30 is a relatively high volume for some of your athletes! We can adjust the weight to use something

lighter, or we can adjust the total volume by cutting back on the reps to manage overall volume for any of your athletes

that need it.

*Movement Adjustments*...

Turkish Get-Up -- if we have any athletes that cannot go overhead today, we can break down the TGU into 4 Turkish

Sit-Ups/side + 4 Front Rack Lunges/side.

Supported DB Row -- For any of our athletes that cannot perform a self-supported Row, we can use an elevated bench and

perform a Chest-supported Row, or we can perform Ring Rows.

DB Front Rack Hold -- If any of our athletes cannot hold a Front Rack Hold today, we can adjust to a Farmer’s Hold with the

DBs at the sides of the body.

Weighted Sit-Ups -- If any of our athletes cannot perform Weighted Sit-Ups, we can take the hinge out of the Sit-Up and

perform a Weighted Hollow Flutter Kick, or a Weighted Deadbug.