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Description

This workout is all about time under tension, especially with the get ups. Pick a light kettlebell, move slowly and deliberately, and focus on movement quality. A medium to medium-heavy bell would work nicely for swings.


Exercises

Set 1: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
1 rep
Right Turkish Get-ups
Right Turkish Get-ups
1 rep
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
2 reps
Rest
Rest
1 minute

Set 2: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
2 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
2 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
4 reps
Rest
Rest
1 minute

Set 3: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
3 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
3 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
6 reps
Rest
Rest
1 minute

Set 4: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
4 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
4 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
8 reps
Rest
Rest
1 minute

Set 5: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
5 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
5 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
10 reps
Rest
Rest
1 minute

Set 6: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
4 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
4 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
8 reps
Rest
Rest
1 minute

Set 7: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
3 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
3 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
6 reps
Rest
Rest
1 minute

Set 8: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
2 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
2 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
4 reps
Rest
Rest
1 minute

Set 9: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
1 rep
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
1 rep
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
2 reps


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