Star Wars Workout Episode IX The Rise of The Get-Up 

Star Wars Workout Episode IX The Rise of The Get-Up 

In Episode IX we bring this epic saga to end as the get-up rises once again.  In this final Star Wars workout series, we tie in all the previous workouts into this one.  Every episode is included in this workout so get ready for a long-drawn-out battle with the dark side.  Everything will be challenged in this awesome workout that will greatly test your strength and conditioning for 9 rounds.

 

Workout Details

This is a full-body 60-90 min workout with a difficulty rating of advanced.  Equipment needed is kettlebells and sandbags.  Fitness capabilities it trains are strength, conditioning, muscular endurance, intensity, and flexibility.  This workout can be performed anywhere.

 

Workout Instructions

You are going to be doing Turkish get-ups 3 reps each side for 9 rounds.  Then you do another exercise for 9 reps.  It starts with round 1 do Turkish get-ups 3 reps each, then do one arm swings for 9 reps each side.  Round 2 do Turkish get-ups 3 reps each, then do cleans for 9 reps.  Round 3 do Turkish get-ups 3 reps each side, then do sandbag shouldering for 9 reps.  Round 4 do Turkish get-ups 3 reps each side, then do windmills for 9 reps each side.  Round 5 do Turkish get-ups 3 reps each side, then do back squats for 9 reps. Round 6 do Turkish get-ups 3 reps each side, then do snatch for 9 reps each side.  Round 7 do Turkish get-ups 3 reps each side, then do clean and press for 9 reps. Round 8 do Turkish get-ups 3 reps each side, then do thrusters for 9 reps.  In the last round, we go back to the beginning in Episode I to what it all started with and end with the swings in a special way.  Round 9 do Turkish get-ups 3 reps each side, then do swings 15 sec on 15 sec off for 9 rounds.  In round 9 once you are done with the Turkish get-ups you then have to do another final 9 rounds of swings for 15 sec on 15 sec off.  Rest as needed between exercises and rounds.  Always use good form and May The Force Be With You!

Star Wars Workout Episode IX The Rise of the Get-Up

Turkish get-ups – 3 reps each side then One Arm Swings – 9 reps each side

Turkish get-ups – 3 reps each side then Cleans – 9 reps

Turkish get-ups – 3 reps each side then Sandbag Shouldering – 9 reps

Turkish get-ups – 3 reps each side then Windmills – 9 reps each side

Turkish get-ups – 3 reps each side then Back Squats – 9 reps

Turkish get-ups – 3 reps each side then Snatch – 9 reps each side

Turkish get-ups – 3 reps each side then Clean and Press – 9 reps

Turkish get-ups – 3 reps each side then Thrusters – 9 reps

Turkish get-ups – 3 reps each side then Two-Handed Swings 15 sec on 15 sec off for 9 rounds

 

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