Turkish Get Up Challenge (TGU) - KOR Strength

TGU 6 Week Progression

The goal of this challenge is to increase your max Turkish Get Up weight by the end of 6 weeks.

To Begin

SAFELY test your 1 rep max TGU (per side) and record your weight.

Then, begin Week 1 with a light weight and increase your weight each set, if possible. If your last set was too easy, repeat it with a heavier weight. If you cannot complete the set equally on both sides, repeat it with a lighter weight.

Week 1: Turkish Sit Up

Workout A
10 reps
8 reps
6 reps

Workout B
8 reps
6 reps
4 reps

Workout C
5 reps
3 reps
2 reps

Week 2: Kneeling Windmills

Workout A
10 reps
8 reps
6 reps

Workout B
8 reps
6 reps
4 reps

Workout C
5 reps
3 reps
2 reps

Week 3: Overhead Lunge

Workout A
10 reps
8 reps
6 reps

Workout B
8 reps
6 reps
4 reps

Workout C
5 reps
3 reps
2 reps

Week 4: Top Half, Bottom Half, Bottoms Up

Workout A: Half Get Down (OH Lunge > Kneeling Windmill)
5 reps
3 reps
2 reps

Workout B: Half Get Up (TSU > Kneeling Windmill)
5 reps
3 reps
2 reps

Workout C: Bottoms Up Turkish Get Up
5 reps
3 reps
2 reps

Week 5: Variations

Workout A: 5 Min Alternating TGU

Start the clock and complete the TGU, alternating sides with the same submaximal weight at your own pace. Do not count your reps.

5 minutes

Workout B: Pause or Press TGU

Exhibit control in each position of your TGU by holding for 10 seconds in between each transition, or, challenge yourself by adding a press.

3 x 1

Workout C: TGU > Overhead Carry

Complete your TGU to the top position and carry the kettlebell 3 laps in the overhead position. When you complete the carries, ‘get down’.

3-2-1

Week 6: Full TGU

Workout A
5
3
2

Workout B
3
2
1

Workout C
1 rep ladder (Start with the weight you used in week 1 and increase as many rounds as pretty)