Time to Get Up

I’ve become committed to the Turkish Get-up. My first feelings about this exercise were indifferent at best. It seemed like a lot of movement for not a lot of benefit. However, I’ve realized that the extended nature of the movement is what makes it a great exercise. It’s almost like steady state conditioning. With that in mind I concocted a way to expand the conditioning aspect of this strength movement. What I came up with what I call “Constantinople”. The name came from the fact that Istanbul is in Turkey and Istanbul is…well you get the idea.

Start with a dumbbell or kettlebell in the left hand. Do a get-up to the top. Immediately do 5 left handed swings finishing with a toss transfer to the right hand. Drop down and come back up with the right handed get-up. Immediately do 5 right handed swings, finish with the toss transfer back to the left hand. Drop back down to the initial position. This is one “Constantinople”. These seemed especially suited to density training so here’s how I used them.

Warm Up:
30M Lunge
20 Sit-ups
3 Rounds

Workout:
10 Minute Density Blocks

Block 1: Constantinoples
Block 2:
2x DB Snatch Left
5 Burpees
2x DB Snatch Right
5 Burpees

5 Minute Density Block

Sledgehammer Swings