For Time:
Row 1000m
Then 3 Rounds of:
21 Ring Dips
15 Power Clean 135/95
Row 1000m
The Turkish get up is a great exercise challenging strength, flexibility, balance and coordination. We will throw this one into a warmup from time to time, but you won't see us use it in a metcon WOD. The problem with putting the TGU into a conditioning workout is that it is a low power output movement. Even though a significant amount of work is done each rep, it takes too long to get it done. When selecting movements for our conditioning workouts, we try to pick movements in which a great amount of work can be done in a short time.
We are thinking about maximizing power output when scaling your WODs. Today for instance, if it is going to take you 3 minutes per round to get through 21 ring dips, then your power output is going to be too low. Pick a number of dips, or a modification such as bar dips or push ups that you are going to be able to get through in 30-45 seconds each round. When considering the power clean, you should not be using the Rx weigh of 135/95 unless you can pick it up every time as soon as it is done bouncing and have that set of 15 finished in about 1 minute. We don't want the weight to be so light that you can just crank out 15 reps without putting it down either. Too light means not much work was done and even though it may have been done quickly, the power was still low. Power output is equal to intensity, and intensity is the key to your progress. Scale workouts accordingly.
