This weeks workout comes from Martin James. Thanks James!
Tyre Push Bootcamp
Type: Muscular Endurance
Time: 60 minutes
Equipment: Tyres, Soccer field (or cones)
Split the group up in to teams.
Depending on how many tyres you have depends on how many you put into a group. Four in a team worked really well if you’re using a foot ball pitch. Number the team members 1 to however many in a team (in this example I’LL use 4 per team).
Number 1’s pick up their tyres and run from the centre circle of a football pitch to a corner. Place the tyre on the ground and push it along the ground up to where the centre line meets the outside line. Then they pick up the tyre, sprint back to the centre circle where they swap with number 2’s.
Number 2’s go from the where 1 finished up to the next corner. Pick up the tyre, sprint back and hand over to number 3’s.
Number 3’s can either start from where 2’s finished and go along behind the goals or miss that section of the pitch out as it is slightly longer than the other sections. I got the fitter members to do this section in one group and missed it out for another session.
Keep repeating untill all the the members of the teams have done the tyre push. Once all team members are done they have to wait in the plank position for the other teams to finish. Losing team has to perform a punishment which was leopard/commando crawling.
The rest of the group while, the other team members are doing the tyre pushing, perform exercises until the team member are back. The exercises change when the team member has come back.
Sample exercises:
- Press ups
- Diamond press ups
- Wide arm press ups
- Normal sit ups
- Sit ups with a twist
- Crunches
- Squats
- Normal lunge
- Kicking squats
Modify exercises as needed depending on your group.
There is no limit to how many times through and you can get make this circuit as long or short as you want it to.
I had different size tryes, big to small and moved the groups round after each time so everyone lost at some point.
Alternative: One time I didn’t have a football pitch so I marked out 20 metres and got them to push the trye to the markers, pick it up sprint another 10 metres and then back to the start line.
Tyre Push Exercise
Get this sweet freebie
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?
I would like to use this workout with my group but do not have tires. Is there another option I can use?
Thank you,
Terri Jenkins
Could you get your particpants to bear walk Terri? Not getting the pushing motion necessarily but still body-weight exercise…or if you’re indoors, you could give them a paper plate for each hand so they get the sliding motion – it’s really hard to control – trust me I’ve tried it so might be better than bear walk…
Yes, I did use the bear crawl for the tire push except for those that needed a modification. They did a duck walk.
I love this ! Brilliant plan and we have a little team competition to aim for against other bootcamp groups so this will be fantastic training preperation for the tyre pushes event while also building all fitness levels. Thanks for sharing.
Paul
http://www.achievingfitness.co.uk
You’re welcome Paul!