A Turkish Get-Up (TGU) is a functional, full-body movement that transitions you from lying flat on the floor to standing upright and then back to the ground, eventually while holding a weight locked out overhead. It builds AND tests foundational strength, develops shoulder and core stability, as well as hip mobility.
Shoulder Stability: Keeping your arm locked and stabilized overhead throughout the entire sequence forces the rotator cuff and shoulder stabilizers to work continuously.
Strengthens the Core: Your midsection never gets to rest as you shift through multiple planes of motion (rolling, bridging, kneeling, and standing).
Improves Hip Mobility: The sweeping leg and lunging motions stretch and strengthen the hips, which is vital for preventing back pain and improving movement capacity.
Exposes and Fixes Imbalances: Because you perform the movement one side at a time, it highlights any strength or flexibility differences between your left and right sides.
The TGU isn’t necessarily a muscle-building exercise in the traditional sense, rather it’s a movement-capacity drill. Most of time we use them as a stand-alone activity but sometimes, like today, we incorporate them into the workout.

As many calories as possible in 15 minutes of:
Turkish Get Up on each arm (AHAP)
5 ring dips to L Sit
30 second max calories (bike, ski, row- new erg each round)
Post total number of calories as well as load for TGU and scaling/modifications