Turkey Get Up

TGU Comp 2026: Movements and Entry Level Metrics 

Male/Female RX - WODs 1-3 & Floater:

Bar-Facing Burpee

Bike

Double Under

GHD Sit-up

Hang Squat Clean (135/95)

Row

Shoulder to Overhead (115/75)

Thruster (95/65*)

Toes to Bar

*Ascending in weight

‍

Male/Female Intermediate - WODs 1-3 & Floater:

AbMat Sit-ups

Bar-Facing Burpee (Step-over permitted)

Bike

Hanging Knee Raises

Hang Squat Clean (115/75)

Row

Shoulder to Overhead (75/55)

Single Under

Thruster (75/55*)

*Ascending in weight

-------------------------------------

WOD #1 RX:

“Better Together”

On a 10 min Clock:

‍

Part A - Male Partner:

30 Hang Squat Cleans @135

30 Cal Bike…(60 reps)

‍

Part B - Female Partner:

20 Hang Squat Cleans @95

20 Cal Row…(100 reps)

‍

Part C - Male & Female Partner Together:

10 Hang Squat Cleans @135/95

Max Effort Cal Bike + Row in any remaining time…(110 reps + Bike + Row Calories)

‍

WOD #1 Intermediate:

On a 10 min Clock:

‍

Part A - Male Partner:

30 Hang Squat Cleans @115

30 Cal Bike…(60 reps)

‍

Part B - Female Partner:

20 Hang Squat Cleans @75

20 Cal Row…(100 reps)

‍

Part C - Male & Female Partner Together:

10 Hang Squat Cleans @115/75 

Max Effort Cal Bike + Row in any remaining time (110 reps + Bike + Row Calories)

NOTES: Score is Total Reps (each calorie counts as 1 rep). Athletes will work separately on Part A and B then together as a Team on Part C. Athletes will divide the barbell work on Part C then immediately go for max effort calories on the bike and rower. One partner will start on the rower and one partner will start on the bike for max effort calories and athletes may switch at any time. Athletes will have 2 loaded barbells, one bike, and one rower.

-Calorie Bike: The athlete must stay seated on the bike until the monitor clearly reads the required number of calories. The judge will reset the monitor between parts. For Part C, athletes may switch on and off the bike at any time, but the bike must come to a complete stop before the next athlete touches the pedals or handles.

-Calorie Row: The athlete must remain seated with hands on the handle until the monitor clearly reads the required number of calories. The judge will reset the monitor between parts. For Part C, athletes may switch on and off the rower at any time, but the handle must be secured in the cradle before the next athlete takes over.

-Hang Squat Clean: Each repetition must start from a hang position, which is anywhere above the knee. The athlete must deadlift the bar to full hip and knee extension before starting their first hang repetition. The athlete must pass through a full squat, with the hip crease clearly breaking the horizontal plane of the top of the knee. The repetition is credited when the athlete stands completely up with hips and knees fully extended, feet in line, and the barbell in the front-rack position with elbows forward of the bar. For Part C, only one athlete may work at a time, and the 10 total repetitions may be divided between partners in any fashion.

------------------------

WOD #2 RX:

“The Synchro”

‍

5RFT - 10 min CAP:

12 Synchro Shoulder to Overhead @115/75

9 Synchro Toes to Bar 

6 Synchro Bar Facing Burpees over Bar 

‍

WOD #2 Intermediate:

5RFT - 10 min CAP:

12 Synchro Shoulder to Overhead @75/55

9 Synchro Hanging Knee Raises 

6 Synchro Bar Facing Burpees over Bar 

‍

NOTES: Score is Total Time or total Reps if athletes are time capped. The time cap for this workout is 12 minutes. A tie-break time will be recorded immediately after the first round of burpees is completed.

-Synchro Bar Facing Burpee: Partners will face their respective barbells starting on opposite sides of the bars. There is no hip extension requirement; however, athletes must touch their chest on the ground at the same time in order to synchronize the rep. Please note, Rx athletes MUST clearly jump over the barbell and both feet must be off the ground as the athlete passes over the bar. Stepping over the bar will only be permitted for intermediate athletes. Touching the barbell on the jump or step-over is a “no rep” and the entire bar facing burpee must be repeated.

-Synchro Hanging Knee Raises: Each rep starts with athletes in the hang position on the bar with arms fully extended and feet off the ground. Pronated, supinated, or mixed grip are all permitted as long as the requirements are met. The rep is credited when both partners’ knees are above the height of the hips at the same time at the top of the movement. Athletes may use CrossFit style gymnastics grips as needed.

-Synchro Shoulder to Overhead: For a synchronized barbell shoulder-to-overhead, both athletes must start with the barbell in the front-rack position and move it overhead using any preferred style, such as a press, push press, or jerk. The repetition is credited only when both athletes are simultaneously locked out at the top of the movement. This means both partners must concurrently hold the barbell directly overhead with their arms, hips, and knees fully extended, and their feet in a straight line, before the rep can count and the bars can be lowered.

-Synchro Toes to Bar: Each rep starts with athletes in the hang position on the bar with arms fully extended and feet off the ground. The rep is credited when both partners’ feet come into contact with the bar at the same time at the top of the movement. Athletes may use CrossFit style gymnastics grips as needed.

------------------------------

WOD #3 RX:

“The Weighting Game” 

‍

3 min AMRAP:

100 Double Unders

Max Effort Thrusters @95/65

‍

REST 1 min

‍

3 min AMRAP

75 Double Unders 

Max Effort Thrusters @135/95

‍

REST 1 min

‍

3 min AMRAP

50 Double Unders 

Max Effort Thrusters @155/105

‍

@95/65 (+1 point for each rep) 

@135/95 (+3 points for each rep) **TIE BREAK**

@155/105 (+5 points for each rep)

‍

WOD #3 Intermediate:

3 min AMRAP:

100 Single Unders

Max Effort Thrusters @75/55

‍

REST 1 min

‍

3 min AMRAP

75  Single Unders

Max Effort Thrusters @95/65

‍

REST 1 min

‍

3 min AMRAP

50  Single Unders

Max Effort Thrusters @115/75

‍

@75/55 (+1 point for each rep) 

@95/65 (+3 points for each rep) **TIE BREAK**

@115/75 (+5 points for each rep)

‍

NOTES: Score is Total Points. The jump rope repetitions serve as a buy-in each round and do not count toward the final point score. Once the team completes the required jump rope reps, they will use the remaining time in that 3-minute window to accumulate as many thrusters as possible. Each thruster rep is multiplied by the designated point value of that round (1 point in round 1, 3 points in round 2, 5 points in round 3). Only one partner may work at a time, and athletes may split the jump ropes and thrusters however they want. Athletes will have 1 min of rest between rounds to recover and transition to their next barbells. The total points accumulated in round 2 will serve as the primary tie-break. If teams remain tied, the tie-break will be decided by total points in round 3, followed by round 1.

-Double Under / Single Under: The rope must pass forward under the feet of the athlete. For double unders, the rope must pass under the feet twice on every jump. For single unders, the rope must pass under the feet once on every jump. The jump rope repetitions serve as a buy-in for the round and may be divided between partners in any fashion, but only one partner may jump at a time.

-Thruster: Each rep begins with the barbell on the ground. The athlete may perform a squat clean directly into the first thruster, or power clean the barbell to the shoulders first and then initiate the squat. At the bottom of the movement, the athlete’s hip crease must clearly break the horizontal plane of the top of the knees. The barbell must be moved in one continuous upward motion from the bottom of the squat to full lockout overhead. Jerking or re-dipping under the bar is a no-rep. The repetition is credited when the athlete reaches full extension of the hips, knees, and arms, with the barbell stable directly over or slightly behind the middle of the body. Only one partner may work at a time, and athletes may split the thruster reps however they want.