5 Rounds then 2k Row


New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

5 Rounds slow and steady of:

*Rest 60 seconds after all 3 movements are complete. Pick a weight that is challenging but still saves 2-3 reps in the tank on all movements.


2k row strategy and monitor set-up (countdown from 2k)


2k Row! 

*Record row times in BtWB

Check out this 2k pacing chart to get your strategy down!

Stimulus Goal:

Why Do This Workout?

The Turkish Get Up is a great check-in exercise with your mobility and stability. Do you have full range of motion and stability at every joint to make it through all of the steps of the TGU? If not, let’s fix it, the TGU will help! The single leg RDLs and goblet side lunges will add some size and strength to your gluteus maximus and medius, yay for more hip stability and strength!

The 2k row will test your rowing technique, your pacing, your heart, your soul and your cardio respiratory endurance.

Don’t go too hot out of the gate, save some gas for the last 500m sprint!

Duration and Feel: Between 7-9 minutes. Go for the world record if you dare! This will be like running a mile, but rowing!

DB Weight: Pick a weight that is challenging for TGUs, single leg RDLs and side lunges but one that still saves 2-3 reps in the tank on all movements.

Specific warm-up focus: TGU overview and single leg practice.

Scaling Options: Lighter weight on DB or KB for strength work.

At Home Options: Do the strength work as is. Complete 7 minutes of cardio of your choice, get uncomfortable. (Run, row, bike, burpee, box jump, stair jogs, etc.).



Talk with a coach about your goals. Get the plan to achieve them.


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