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2704 Hartnell Avenue Ste G
Redding, CA, 96002




Wednesday - November 14, 2018

Billy Brown

For time:

40 Air Squats

10 Kettlebell Turkish Get-ups,35/25

30 Air Squats

10 Kettlebell Turkish Get-ups, 35/25

20 Air Squats

10 Kettlebell Turkish Get-ups, 35/25

10 Air Squats

10 Kettlebell Turkish Get-ups, 35/25

Woohoo, Turkish get-ups! This must be why Turkish coffee is so strong. This is an unusual movement, but it’s fun when you get the sequence down. Remember to keep your eyes on your kettlebell the whole time! Trust me, you do not want to lose track of that bad boy.

In this workout, the Air Squats will be a quad burner and will allow you guys to go fast. This will be the mental break. The TGU will be the mental component of the workout in which you'll need to focus more to maintain balance and good positions.

Aim to perform the Air Squats at a steady pace. Think of each set as one unbroken set. This will help keep your heart rate in check for the TGU. If you jack up your heart rate, it will make keeping the core stable a lot harder during the TGU.

Choose a weight for the TGU with which you can perform each set of 10 while only putting the KB down once or twice to rest. This movement has a lot of cycle time, so it will tax you quite a bit over the course of the workout. Performing the movements with purpose and more efficiently will mean less time under tension with the load overhead.

Taking into account the varied loads and reduced reps for Fitness, try to finish in around 10-12 minutes.