Skip Up, Get Up

Equipment required:

• Dumbbells and/or kettlebells – one per member required.
• Skipping ropes – one per member required.
• Possibly a mat for each member to lie on (if you are training on a hard surface).

Warmup (5 mins)

Play a game of some sort to get their heart rates up, and get them moving and having fun prior to the session. My favourites are knee tag or virus tag.

Technique (15 mins)

Part 1 – Turkish Get Up

Then go through technique for Turkish get ups (using either a dumbbell or kettlebell). Here is a good video going through it for those who haven’t done it much before, or who want an idea of cues.

Video: Turkish Get Up Technique

Most people when doing the TGU for the first time will try to get up too fast, especially as we usually start with a light weight. Make sure they follow the steps accordingly, and try not to skip any steps out, which generally leads to them bending or dropping the arm with the weight

Spend about 5-10 mins on this part (depending on how quickly the group picks it up). You can adjust weight here accordingly, if your members find it too easy or too hard.

Part 2 – Skipping Tabata

Set your group a goal. For the entire 20 secs of work they must be skipping without tripping up. They then rest for 10 secs like normal TABATA and go again.

If you want to test your group, you can make a rule that each 20 secs interval only counts if no one trips up. Anyone trips up in that interval and it doesn’t count. They need to get 8 complete intervals to finish the drill.

Workout (20 mins)

EMOM workout:

Start a timer to go off every minute for 20 mins.

On the even minutes (0. 2. 4. 6. 8, etc.) Complete 1 Turkish Get Up each arm (2 total)

Beginner – 5kg
Intermediate – 10-12kg (male) 6-8kg (female)
Advanced – 16-20kg (male) 10-12kg (female)

On the odd minutes (1. 3. 5. 7. 9. etc.) Skipping (reach the number below):

Beginner – 50 skips
Intermediate – 80 skips (or 25 double unders)
Advanced – 120 skips (or 40 double unders)

Complete for 20 mins (10 rounds each). You can change either the number of skips or the weight for the getups if you notice someone is really struggling or doing it easily).

Finisher: (5 mins)

Partner Skipping Chipper:

Partner your group up into mixed skipping levels (i.e. best skipper with worst skipper) to make it roughly even pairs. This may not necessarily be determined by fitness!

The goal is to race to complete 500 skips between your pair first. The trick is, you only have one skipping rope, and once one person trips up they have to hand the rope to their partner to continue (regardless of how many skips they got). This can end up being a bit of fun, as one partner could get 100 skips, pass to the next person who trips up after 2 skips, and the original exhausted partner has to skip again straight away!

Note the count is cumulative, so if one partner gets 52, the next partner starts counting from 53.

First pair to 500 wins!