The Turkish Core Party is a workout based around the Turkish Getup.

3 Rounds For Time

  • 30 Overhead Dumbbell Lunge
  • 10 Turkish Get Up 30/25

17min TimeCap

Scaled to 25/22.5 for 12 TGU and 22.5/20 for 15 TGU. Any weight less than that 18 reps.

Turkish Get Up Tech

  • Starting from standing position, db above your head (right hand) and remaining above your head for all the movements below
  • Take a step back with opposing leg (left), drop into lunge position
  • Lateral tilt and drop Left arm to floor
  • Bring foot (under hips) out, weight on Right leg
  • Sit on the floor
  • Drop to your elbows
  • Shoulders to the floor

Remember Technique over load. If you are going to struggle with the sequence of movements, do not get it any heavier. You may get 1 or 2 mongrel reps, but if you have the right technique, you will be able to overcome the weight. It is not the weight that will set you back, it is technique.


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