Kettlebell Turkish Get-Up Challenge Passage To Asgard

This is the Passage to Asgard, created by IKU™ and Cavemantraining™, a Kettlebell Turkish Get-up Challenge.

You need 3 different weighted kettlebells with increments of 4kgs/8.8lbs to complete one passage. There are 3 passages, for the males, the first is called Loki, the second is Thor, and the third passage is Odin. For the females, the first is called Hel, the second is Freya, and the third passage is Frigg.

You can complete one final passage called Ragnarok, which means you complete the 3rd passage with each repetition of the TGU being completed within a 30-second time frame.

Kettlebell Turkish Get-Up Challenge

Choose your passage or start at the beginning and work through all of them.

Males

How to perform the Turkish Get-up correctly

First Passage Loki

Kettlebells: 16kgs/35lbs, 20kgs/44lbs, and 24kgs/53lbs

You need to complete the following reps:

  1. 100 Kettlebell Turkish Get-ups @ 16kgs/35lbs
  2. 80 Kettlebell Turkish Get-ups @ 20kg/44lbs
  3. 60 Kettlebell Turkish Get-ups @ 24kg/53lbs
  4. 100 Kettlebell Turkish Get-ups @ 20kg/44lbs
  5. 80 Kettlebell Turkish Get-ups @ 24kg/53lbs
  6. 100 Kettlebell Turkish Get-ups @ 24kg/53lbs

That’s a lot of reps and a lot of load, in fact, it’s 520 Turkish Get-ups in total and a whopping 10,960 Kilos or 24,162 pounds moved. Each weight is one session/workout that needs to be completed within 90 minutes. For example, if 100 TGUs (A) are completed in week one, the next set of 80 (B) can be completed a week later, or a month later, depending on whether you need to work up to the weight.

There is no time frame in which all sets need to be completed other than one set needs to be completed within 90 consecutive minutes.

You have as long as you need to complete the work. It depends on your level of conditioning and how long it takes before you can potentially complete the first part of 100 TGUs, therefore one to three months is not a farfetched number. If you join our January camp, we’ll be talking about this challenge and covering it deeply.

Note that it’s a challenge and not a program. In reality, most people will likely need to do more work/training in between the sets (A to F) to build up. Unless you’re familiar with programming, you should consider interacting in our kettlebell communities or buying the program for this challenge.

Second Passage Thor

Kettlebells: 20kgs/44lbs, 24kgs/53lbs, and 28kgs/62lbs

You need to complete the following reps:

  1. 100 Kettlebell Turkish Get-ups @ 20kgs/44lbs
  2. 80 Kettlebell Turkish Get-ups @ 24kg/53lbs
  3. 60 Kettlebell Turkish Get-ups @ 28kg/62lbs
  4. 100 Kettlebell Turkish Get-ups @ 24kg/53lbs
  5. 80 Kettlebell Turkish Get-ups @ 28kg/62lbs
  6. 100 Kettlebell Turkish Get-ups @ 28kg/62lbs

Third Passage Odin

Kettlebells: 24kgs/53lbs, 28kgs/62lbs, and 32kgs/70lbs

You need to complete the following reps:

  1. 100 Kettlebell Turkish Get-ups @ 24kgs/53lbs
  2. 80 Kettlebell Turkish Get-ups @ 28kg/62lbs
  3. 60 Kettlebell Turkish Get-ups @ 32kg/70lbs
  4. 100 Kettlebell Turkish Get-ups @ 28kg/62lbs
  5. 80 Kettlebell Turkish Get-ups @ 32kg/70lbs
  6. 100 Kettlebell Turkish Get-ups @ 32kg/70lbs

Final Passage Ragnarok

If you completed each rep within 30 seconds per rep then you have also completed the final passage Ragnarok. This is an additional challenge. It means you can’t take as long as you need in one session to complete the reps, as you need to start and complete each rep within 30 seconds. The quicker you complete the rep, the more rest you have, If you complete the rep in 20 seconds then that will give you 10 seconds to rest before the next rep. Of course, you can also start your next rep straight away without waiting for the next interval block, but that would make it harder to keep track of whether you exceeded the 30-second time limit for any given rep.

Requirements/Recommendations

  1. Good form
  2. Good technique
  3. Safety first
  4. Both the windscreen wiper and side step are acceptable
  5. Each set needs to be completed within 90 minutes for it to count
  6. A rep starts once the shoulder blade leaves the ground
  7. A rep ends once the shoulder blades touch the ground
  8. Leave your ego at the door
  9. Finish how you started
  10. Build yourself up
  11. Post in our groups to be listed as having completed the Passage To Asgard
  12. Make sure to recount your reps before submission (it’s always better to do one more than less)

There is no requirement for switching, but understand muscular fatigue and your muscular endurance to program the right sets to break up the whole set.

The chest press isn’t officially part of the TGU exercise, it’s just to get it into place, but if you are switching on each rep, then you will be doing the same amount of chest presses and it will be part of how you’re programming the exercise.

Video requirements are:

  • Well lit environment
  • Full body always in frame
  • Test before you film
  • Film the kettlebell weight if it’s not color-coded

Review and recount your reps before submitting your video. Confirm in your submission that you have reviewed and recounted your reps. A great way to recount your reps is by speeding up the video × 4 or even up to × 8.

FAQ

Do I need to bridge before sitting back down?

No, there is no need to bridge again before sitting down. However, it is nicer and is required if you want to get the Mjölnir for your set.

When can I lower the weight?

You can lower the weight once one shoulder blade hits the ground. This means that the arm can start bending once a shoulder blade touches the ground. However, you won’t get the Mjölnir unless you wait until both shoulder blades touch the ground and then lower unassisted.

What is a valid rep of the TGU?

A valid rep of the TGU is a technically sound repetition of the Turkish Get-up which means:

  • The exercise started from the ground (both shoulder blades on the ground)
  • The arm remains extended the whole time until one shoulder blade touches the ground
  • Full extension in the knees and hips was achieved when standing up
  • The movements which make the TGU a TGU were performed
    • Supine position on the floor
    • Arm straight with the weight up
    • Shoulder roll
    • Elbow
    • Hand
    • Bridge
    • Pull the leg under
    • Bring the torso upright
    • Sweep at the back or step in at the front
    • Stand up straight
    • Reverse lunge
    • Sweep at the back or step out at the front
    • Post with the hand
    • Bring the leg out straight
    • Sit down
    • Elbow
    • Shoulder blade
    • Fully supine before the next or lowering the weight from one (or two) shoulder blade

Can I use assistance to lower the weight during the negative chest press?

Yes, you can use assistance but you won’t get the Mjölnir for your set.

How do I get the Mjölnir for my set?

You get the Mjölnir for your set if you bridge on every rep before sitting down, single arm chest press when required rather than assisted, and lower once both shoulder blades hit the ground and without assistance.

How do I submit to be listed in the Hall of Asgard?

Submit all your videos in one of our many online kettlebell communities and make sure to tag us. If you do not hear from us within 24 to 48 hours during working days then follow up with an email at info@cavemantraining.com. Follow all of the instructions that follow.

Make sure to present everything in an easy-to-access and understandable format. Include information for each passage, including that you have self-verified each passage. If a third party verified your passage, include a link to that and the information they provided. If the third-party info is not presented in a text format to us, we will take a screenshot of the verification. Include links to your videos. Include anything else that’s relevant and think about how you present the information, i.e. if you were the one having to process it, would it be easy?

Do I need to keep the videos online?

Yes, unless they’ve been third-party verified they need to remain publicly accessible for the submission to remain valid. Note: If you post your videos as unlisted then we can’t embed them on our page and only link to it.

How do I get my video’s third part verified?

You submit your videos all at once or one at a time (recommended) and ask anyone in the group to verify your submission. Their name and link to the confirmation of verification will be listed next to the video. Here’s what my request looked like.

What do I ask people to do?

You ask people in our communities to help you out, and you tell them they receive credit for having verified your set and you’ll be extremely grateful. You ask them to count valid reps, and if your set is for the Mjölnir then you ask them to verify that as well. You may want to tell them that on YouTube they can speed up the video by 2, and if you’re technically skilled, you may want to include a sped-up version by 4.

You may also find a partner to complete the challenge with and then you can both verify each other’s video.

What do I need to post once I have verified a video?

When you verify a video you need to include the number of valid reps, the time it was achieved in, and whether the Mjölnir was achieved for the set. The person who asked you to verify the video will need to pass this information on to us.

What do I do if the third party disagrees on some reps being valid?

After you get the report from the person validating your reps, you ask for the time index of the invalid reps and discuss the matter. If you disagree with the result then you tag us and we’ll review the matter.

Do I need to get my videos verified?

No, there is no requirement, your submission will be listed as self-verified, but if you want to have a verified tick and an official certificate from IKU™ and Cavemantraining™ as proof that you have completed one of the Passages to Asgard then you will need to get your videos verified.

Does the whole session need to be submitted as one video?

Yes, it needs to be one video. If you are struggling with storage or uploading, then consider filming in low resolution and/or converting before uploading. No editing is allowed.

Can beginners participate?

Yes, beginners can participate by starting the exercise without weight. Train, drill, break the movement down, and work on perfecting it. Feel free to post in our online communities for feedback. You are participating by working your way up to the first part of Loki. Design your own program to work up to that or buy the program from our website.

Can I do the Turkish Get-up if I do not have a kettlebell?

Yes, the TGU is an exercise that can be performed with different exercise equipment like a dumbbell, kettlebell, or even a barbell. You can even use a water bottle. Some of those who master the exercise and get super strong even use another human as the resistance.

Submission Summary

This is a summary of what you as the participant need to do:

  • Film your set
  • Verify your set
  • Post your set to be verified by a third-party
  • Complete all sets
  • Gather all info;
    • All links to each set (videos)
    • Confirmation of self-verification (you have rewatched your videos to confirm the count and whether you obtained the Mjölnir)
    • Confirmation of third-party verification for each one with a link or screenshot to the verification
    • Include whether you received the Mjölnir for any or all of the sets
  • Create a post with all the info from above (as text or screenshots+text) in one of our groups and tag us

You can also submit one set at a time but it needs to include all of the above info in one easy-to-access place.

Females

First Passage Hel

Kettlebells: 12kgs/26lbs, 16kgs/35lbs, and 20kgs/44lbs

You need to complete the following reps:

  1. 100 Kettlebell Turkish Get-ups @ 12kgs/26lbs
  2. 80 Kettlebell Turkish Get-ups @ 16kg/35lbs
  3. 60 Kettlebell Turkish Get-ups @ 20kg/44lbs
  4. 100 Kettlebell Turkish Get-ups @ 16kg/35lbs
  5. 80 Kettlebell Turkish Get-ups @ 20kg/44lbs
  6. 100 Kettlebell Turkish Get-ups @ 20kg/44lbs

You have as long as you need to complete the work. It depends on your level of conditioning and how long it takes before you can potentially complete the first part of 100 TGUs, therefore one to three months is not a farfetched number.

Second Passage Freya

Kettlebells: 16kgs/35lbs, 20kgs/44lbs, and 24kgs/53lbs

You need to complete the following reps:

  1. 100 Kettlebell Turkish Get-ups @ 16kgs/35lbs
  2. 80 Kettlebell Turkish Get-ups @ 20kg/44lbs
  3. 60 Kettlebell Turkish Get-ups @ 24kg/53lbs
  4. 100 Kettlebell Turkish Get-ups @ 20kg/44lbs
  5. 80 Kettlebell Turkish Get-ups @ 24kg/53lbs
  6. 100 Kettlebell Turkish Get-ups @ 24kg/53lbs

Third Passage Frigg

Kettlebells: 20kgs/44lbs, 24kgs/53lbs, and 28kgs/62lbs

You need to complete the following reps:

  1. 100 Kettlebell Turkish Get-ups @ 20kgs/44lbs
  2. 80 Kettlebell Turkish Get-ups @ 24kg/53lbs
  3. 60 Kettlebell Turkish Get-ups @ 28kg/62lbs
  4. 100 Kettlebell Turkish Get-ups @ 24kg/53lbs
  5. 80 Kettlebell Turkish Get-ups @ 28kg/62lbs
  6. 100 Kettlebell Turkish Get-ups @ 28kg/62lbs

Final Passage Ragnarok

If you completed each rep within 30 seconds per rep then you have also completed the final passage Ragnarok. This is an additional challenge. It means you can’t take as long as you need in one session to complete the reps, as you need to start and complete each rep within 30 seconds.

The quicker you complete the rep, the more rest you have, If you complete the rep in 20 seconds then that will give you 10 seconds to rest before the next rep. Of course, you can also start your next rep straight away without waiting for the next interval block, but that would make it harder to keep track of whether you exceeded the 30-second time limit for any given rep.

You should use a timer that beeps every 30 seconds and is clearly audible in the video.

Instructional Video

How to do the Turkish Get-up?

If you already know how to perform the TGU safely and effectively and are in a good condition to safely attempt this super tough challenge then you’re all set and ready to go. Please post your results in one of our online kettlebell communities, but preferably in this one. If you like to learn how to perform the TGU and connect live with a kettlebell coach for a 1-on-1 session then check out the following.

Hall Of Asgard

Loki

Name: Philipp Wolf

Date: January 29, 2024

Country: Germany

Set

Self-verified

Third-party verified

Mjölnir

YES
YES
YES
YES
YES
YES

YES
YES
YES
YES
YES
YES

YES
YES
YES
YES
YES
YES

Name: Filip Nyman

Date: February 4, 2024

Country:

Set A self-verified: YES
Third-party verified: YES
Mjölnir: NO

Thor

Name: Philipp Wolf

Date: February 25, 2024

Country: Germany

Set

Self-verified

Third-party verified

Mjölnir

YES
YES
YES
YES
YES
YES

YES
YES
YES
YES
YES
YES

YES
YES
YES
YES
YES
YES

Odin

Name:

Date:

Country:

Self-verified: YES/NO
Third-party verified: YES/NO

Mjölnir: YES/NO

Ragnarok: YES/NO

Hel

Name:

Date:

Country:

Self-verified: YES/NO
Third-party verified: YES/NO

Mjölnir: YES/NO

Freya

Name:

Date:

Country:

Self-verified: YES/NO
Third-party verified: YES/NO

Mjölnir: YES/NO

Frigg

Name:

Date:

Country:

Self-verified: YES/NO
Third-party verified: YES/NO

Mjölnir: YES/NO

Ragnarok: YES/NO

Self-verified entries will have video proof. However, that does not mean that every rep has been verified by a third party. Third-party verified entries are verified by a third person. Non-verified entries are entries submitted without evidence and taken on word.

Philipp Wolf

Thor

SET A

https://www.youtube.com/watch?v=aLKr4jzk6wY

“Verified 100 reps every 30 seconds. Bonus 10 (2 sets of 3 and 2 sets of 2 no chest press)!… 100 chest presses at each of the TGU (Ed: Mjölnir Yes). Your form was strong in each rep & you didn’t even look tired. Every you called out 50, 75, 10 remaining (even though I had you on double speed) you were so happy and excited. I’d think I’d be like, thank goodness it’s almost over but it showed your mindset is just so focused.
On 59/60 reps you did left left and 61/62 right right. Impressive try it out after more than half way through the workout. Just wow!”

Suzie Kwan

SET B

https://www.youtube.com/watch?v=Y_tQsAUf8Ko

“24kg Kettlebell
Number of Reps: 80 reps completed in 40 minutes Verified
Bonus: 8 reps completed in 4:48
Chestpress Up: All Reps
Bridge Up: All reps
Bridge Down: All reps
Lowering Bell: All reps
Mjölnir: Yes”

Suzie Kwan

SET C

https://www.youtube.com/watch?v=kUQzuJ6f9-M

“28kg Kettlebell
Number of Reps: 60 reps completed in 30 minutes Verified
Bonus: 6 reps completed in 3:40
Chestpress Up: All Reps
Bridge Up: All reps
Bridge Down: All reps
Lowering Bell: All reps
Mjölnir: Yes”

Suzie Kwan

SET D

https://www.youtube.com/watch?v=vuCcfU9b50M

“24kg Kettlebell
Number of Reps: 100reps completed in 49:45 minutes Verified
Bonus: 8 reps
Chestpress Up: All Reps
Bridge Up: All reps
Bridge Down: All reps
Lowering Bell: All reps
Mjölnir: Yes”

Suzie Kwan

SET E

https://www.youtube.com/watch?v=1S9u6qn9g0U

“28kg Kettlebell
Number of Reps: 100 reps
Time: 49:56 minutes
Bonus: 6 reps in 5:25
Chestpress Up: All Reps
Bridge Up: All reps
Bridge Down: All reps
Lowering Bell: All reps
Mjölnir: YES”

Suzie Kwan

SET F

https://www.youtube.com/watch?v=_vTI3R-B_mU

“28kg Kettlebell
Number of Reps: 80 reps
Time: 39:40 minutes
Bonus: 4 reps in 3:30
Total Reps: 84
Chestpress Up: All Reps
Bridge Up: All reps
Bridge Down: All reps
Lowering Bell: All reps
Mjölnir: Yes”

Suzie Kwan

Loki

SET A

https://youtu.be/6C4rsJTtU0U

SET B + C

https://youtu.be/eYZ3DXNqQ4w

SET D

https://youtu.be/FJb9cQLcWMQ

SET E

https://youtu.be/bOvL4ROXqpY?si=GQoa1Saomp1dCyfx

Third-party verified by Filip Nyman.

SET F

https://youtu.be/BkUXztvl94U

Third-party verified by Filip Nyman.

Note that Ragnarok only applies to the last passage.


Filip Nyman

Loki

SET A


Taco Fleur

Loki

SET A

SET B

SET C

Verified by Suzie Kwan.

TGU FAQ

Got questions about the challenge not covered here? Post them in one of our many online kettlebell communities.