Best Turkish Get Up WODs for Ridiculous Strength and a Better Body

These 15 Turkish Get Up WODs and technique tips will help you master this tricky exercise then put it into effect in your training.

What is the Turkish Get Up?

The Turkish Get Up is a full body exercise that involves holding, stabilising and moving a kettlebell (or other free weight) from a lying position to a fully standing position through a series of fluid stages.

The exercise builds strength, stability, coordination and confidence.

It is an excellent way to create functional strength and movement.

How to do the Turkish Get Up

• Start by lying on the floor. Place the kettlebell beside your body
• Grip the kettlebell with your right hand and press it into a fully extended position. This is the starting position
• Inhale and brace your core, glutes and grip

From here you must move through a series of progressive movements until you are fully standing with the weight pressed overhead.

Do not bend your elbow at any point.

This video explains the movement well.

Turkish Get Up WODs

Now you understand the movement it’s time to choose a workout.

Scroll through and pick the right one for you, or select a number from 1 – 10 first. Then click to that number (in the table of contents above) to find out what your workout will be.

Workout 1 – Arnie

For Time

• 21 Turkish Get-Ups, Right Arm
• 50 Kettlebell Swings
• 21 Overhead Squats, Left Arm
• 50 Kettlebell Swings
• 21 Overhead Squats, Right Arm
• 50 Kettlebell Swings
• 21 Turkish Get-Ups, Left Arm

Use a single Kettlebell (2/1.5 pood)

Workout 2 – Iron Shrek

5 Rounds for Time

• 2 Right-Arm Kettlebell Turkish Get-Ups (24/16 kg)
• 2 Left-Arm Kettlebell Turkish Get-Ups (24/16 kg)
• 8 Hindu Push-Ups
• 24 Hindu Air Squats

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of Hindu Air Squats is completed.

Movement Standards

Hindu Push-Up: This is a variant of the standard Push-Up. Instead of lowering the torso down directly parallel to the ground, athlete must lower down the body into a sweeping motion and ending in an upward dog position.

Hindu Air Squat: This is a variant of the standard Air Squat. The only difference is the arms must be swayed like sweeping the ground and up.

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of Hindu Air Squats is completed.

Workout 3 – Ruck at Home

AMRAP in 20 minutes

• 2 minute Max Rucksack Swings (30/20 lb)
• 2 minute Max Alternating Rucksack Lunges (30/20 lb)
• 2 minute Max Rucksack Turkish Get-Ups (30/20 lb)

Rest 1 minute. Repeat 3x

Athletes will move through 3 sets of 2 minutes Rucksack Swing, straight into 2 minutes of Rucksack Lunges, followed by 2 minutes of max Turkish Get-Ups.

For the Turkish Get-Ups, switch hands at the 1 minute mark. One full round will take athletes 6 minutes. After 1 complete round, rest for one minute before tackling the next round.

Score is the total number of repetitions completed before the 20-minute clock stops.

Athletes will move through 3 sets of 2 minutes Rucksack Swing, straight into 2 minutes of Rucksack Lunges, followed by 2 minutes of max Turkish Get-Ups.

For the Turkish Get-Ups, switch hands at the 1 minute mark. One full round will take athletes 6 minutes. After 1 complete round, rest for one minute before tackling the next round.

Score is the total number of repetitions completed before the 20-minute clock stops.

Workout 4 – Isaac

For Time

Buy-In: 800 metre Run

Then, 16 rounds of:

• 42 Double-Unders
• 7 Power Cleans (135/95 lb)
• 2 Turkish Get-Ups (20/16 kg)

Buy-Out: 800 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the buy-in of 800 metre Run before moving on to 16 rounds of 42 Double-Unders, 7 Power Cleans, and 2 Turkish Get-Ups.

To complete the workout, perform the buy-out of 800 metre Run.

Score is the time on the clock when the buy-out is completed.

Workout 5 – Giff

4 Rounds for Time

• 800 metre Run
• 24 Power Snatches (75/55 lb)
• 4 Bar Muscle-Ups
• 4 Turkish Get-Ups (54/35 lb) (alternating)

Workout 6 – Time Fuse

For Time

• 50 Sandbag Get-Ups (60/30 lb)
• 50 Sandbag Ground-to-Shoulders (60/30 lb)
• 50 Sandbag Squats (60/30 lb)
• 50 Sandbag Clean and Throws (60/30 lb)

Every 2 minutes, perform:

• 5 Burpees

With a running clock, as fast as possible perform the prescribed work. Every 2 minutes, perform 5 Burpees.

Score is the time on the clock when the 50th Sandbag Clean and Throw is completed.

With a running clock, as fast as possible perform the prescribed work. Every 2 minutes, perform 5 Burpees.

Score is the time on the clock when the 50th Sandbag Clean and Throw is completed.

Workout 7 – Peter Pan

4 Rounds for Time

• 6 Turkish Get-Ups (55/35 lb, 3 each arm)
• 6 Bear Complexes (135/95 lb)*
• 200 metre Run

*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Athlete must accomplish 6 Turkish Get-Ups, 6 Bear Complexes and a 200 metre Run for each round. One Bear Complex consists of an unbroken Power Clean, Front Squat, Push Press, Back Squat, and Push Press.

Score is the time on the clock when the last 200 metre Run is completed.

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Athlete must accomplish 6 Turkish Get-Ups, 6 Bear Complexes and a 200 metre Run for each round. One Bear Complex consists of an unbroken Power Clean, Front Squat, Push Press, Back Squat, and Push Press.

Score is the time on the clock when the last 200 metre Run is completed.

Workout 8 – Robbie Miller

For Time

• Buy-In: 3 mile Ruck Run (30/20 lb)

Then, 12 Rounds of:

• 6 Sandbag Ruck Rows (60/40 lb, 30/20 lb)
• 6 Ruck Burpee Squats (30/20 lb)
• 6 4-count Ruck Mountain Climbers (30/20 lb)
• 6 Rucksack Get-Ups (30/20 lb)
• Cash-Out: 3 mile Ruck Run (30/20 lb)

With a running clock, as fast as possible complete the prescribed work in the order written. Athlete must complete the buy-in of 3 mile Ruck Run before moving on to 12 rounds of 6 Sandbag Ruck rows, 6 Burpee Squats, 6 4-count Mountain Climbers, and 6 Rucksack Get-Ups.

To complete the workout, athlete must accomplish the cash-out of 3 mile Ruck Run.

Score is the time on the clock when the cash-out is completed.

Movement Standards

Ruck Burpee Squat: Athlete will perform a full Burpee with the jump at the end and then an Air Squat. This counts as 1 rep.

With a running clock, as fast as possible complete the prescribed work in the order written. Athlete must complete the buy-in of 3 mile Ruck Run before moving on to 12 rounds of 6 Sandbag Ruck rows, 6 Burpee Squats, 6 4-count Mountain Climbers, and 6 Rucksack Get-Ups.

To complete the workout, athlete must accomplish the cash-out of 3 mile Ruck Run.

Score is the time on the clock when the cash-out is completed.

Movement Standards

Ruck Burpee Squat: Athlete will perform a full Burpee with the jump at the end and then an Air Squat. This counts as 1 rep.

Workout 9 – Dallas 5

Five 5-minute AMRAPs in 29 minutes

AMRAP from 0:00-5:00:

• Burpees

AMRAP from 6:00-11:00:

• 7 Deadlifts (155/105 lb)
• 7 Box Jumps (24/20 in)

AMRAP from 12:00-17:00:

• Turkish Get-Ups (40/30 lb Dumbbell)

AMRAP from 18:00-23:00:

• 7 Snatches (75/55 lb)
• 7 Push-Ups

AMRAP from 24:00-29:00:

• Row (calories)

Rest 1 minute between each AMRAP station

Complete as many reps as possible at each 5-minute station, with a 1-minute rest between each.

Workout 10 – El Paso Strong

For Time

Buy-In: 2019 metre Run

Directly into, 3 Rounds of:

• 82 Double-Unders
• 23 Wall Ball Shots (20/14 lb)
• 23 Burpees
• 8 Renegade Rows (50/35 lb)
• 2 Turkish Get-Ups (50/35 lb, per side)

Buy-Out: 82 Sit-Ups

With a running clock, as fast as possible perform the prescribed work. Athlete must complete the buy-in of 2,019 metre Run before moving on to 3 rounds of 82 Double-Unders.

23 Wall Ball Shots, 23 Burpees, 8 Renegade Rows, and 2 Turkish Get-Ups per side. To complete the workout, perform the buy-out of 82 Sit-Ups.

Score is the time on the clock when the 82nd Sit-Up is completed.

Movement Standard

Renegade Row: In a Plank position, hold the Dumbbell on one hand and pull the Dumbbell towards the chest for one rep.

Do the same on the other side for another rep.

Turkish Get Up WODs

If you enjoyed these Turkish Get Up WODs then try these Pegboard and Sandbag WODs.