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Challenge · 2025

#57: 100 Reps of Turkish Get-Ups (Over a Week)

Master movement and control by completing 100 Turkish Get-Ups in 7 days. This full-body challenge tests strength, stability, and patience one rep at a time.

By Editorial Team · · Updated

Athlete mid-Turkish get-up with kettlebell overhead in strong shoulder lockout, minimalist gym setting, cinematic side lighting showing control, strength, and focus

Turkish Get-Ups (TGUs) are often called the thinking athlete’s exercise part strength, part coordination, part mobility. With this challenge, you’ll accumulate 100 Turkish Get-Ups over 7 days, building body awareness and total-body resilience along the way.

“Mastery isn’t rushed. 100 reps teaches control.”
— RB100.Fitness

Why the Turkish Get-Up?

  • Engages multiple planes of movement
  • Strengthens shoulders, core, hips, and grip
  • Enhances proprioception and joint control
  • Reduces injury risk by training in transitions
  • Requires concentration and breath control

Whether you use a kettlebell, dumbbell, sandbag, or just your bodyweight, each rep is a deliberate journey — from the ground to standing and back.

The 100-Rep Plan

You don’t need to do 100 in one session. Spread it out:

  • Day 1–3: 10–20 reps per day (light to moderate load)
  • Day 4–6: 15–20 reps, increase focus on technique and breath
  • Day 7: Finish with a form-focused final set — aim for quality

Use both sides equally: 50 reps per side.

Tip: Film yourself or use a mirror — self-coaching is powerful with TGUs.

Equipment Options

  • Kettlebell (preferred for balance and grip)
  • Dumbbell
  • Sandbag or Loadable Trainer
  • Bodyweight (for learning phase)

No gear? No problem. You can still practice the movement pattern unloaded.

Sequence collage showing phases of the Turkish get-up from floor to standing Close-up of hand holding kettlebell mid-movement, sweat visible, muscles engaged

Programming Suggestions

Recovery Tips

External Links:

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