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A. Turkish get-up – Work up to a heavy set of 2 for both arms. Weight must be completed with both arms for it to count. The 2 reps must be continuous, i.e. you cannot set the weight down after the first rep, rest, and do the second rep.

B. For time:

Run 400 m, then:

4 rounds of:

10 lunges per leg while carrying a sandbag (anyhow)

10 horizontal ring rows


Run 400 m.

If there aren’t enough sandbags, use KBs or DBs for weight.


Here’s an interesting video for you if you have kids (or not). I would have loved to have a play room like this when I was a kid.