This is one installment in a series of workouts that form the nucleus of my exercise regimen. Almost any workout that I do is some variation on a workout in this series. The list includes a blend of strength conditioning and metabolic resistance training utilizing intervals or strategic rests. They are in keeping with my personal fitness goals which may be different from yours, so modify or tweak or disregard them altogether. And as always feel free to leave a comment or question below!
The Workout: Get-ups and Pull-ups
5 Turkish Get-ups (Left); 5 Turkish Get-ups (Right); 10 Pull-ups
4 Turkish Get-ups (Left); 4 Turkish Get-ups (Right); 8 Pull-ups
3 Turkish Get-ups (Left); 3 Turkish Get-ups (Right); 6 Pull-ups
2 Turkish Get-ups (Left); 2 Turkish Get-ups (Right); 4 Pull-ups
1 Turkish Get-up (Left); 1 Turkish Get-up (Right); 2 Pull-ups
How I Do It
I generally warm up for this with some pushups and some squats. On the Turkish Get-ups, I use a 53# kettlebell. Between rounds, I rest 60-90 seconds, decreasing the rest in the later rounds.
Explanation
Combining two grinds like these provides a great bang for my buck. At first blush the workout may not look like a gasser, but I’m generally pretty tired when I’m done. If you try this and you have extra energy in the tank, you can modify is by increasing the weight or decreasing the rest.
I don’t necessarily recommend increasing the reps. If you can do several more reps, I’d sooner recommend increasing the weight. Likewise, If ten pull-ups is too easy, try doing sets of 5, 4, 3, 2, and 1 with a weighted vest or backpack…or even with a kettlebell hanging on your foot.
I’m a big fan of these countdown-type workouts because of the mental relief that they provide. Each round is “easier” than the last. Doing rounds where you actually increase the work with each round are great for developing mental toughness, too, but decreasing reps per set is sometimes easier to get excited about. 🙂
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