You will need a bit off space for this work out as there are a few different drills to set up. Feel free to improvise with your own stations if you don’t have the equipment shown or space to do it.
Tyred Of Ropes
Yes, the title is a pun or play on words (Any Terry Pratchett fans?)
Type: Muscular Endurance, Aerobic, Circuit
Time: 45 minutes (can be extended to an hour)
Equipment: Large truck tyre (50kg to 80kg), Battling rope x2, 16kg KB x2, Car tyres x8, Cones
Do something involving pairs. Your choice.
Split the group into teams of 4. Teams should be mixed in fitness level (some advanced with some beginners). I got my male pairs to team up with my female pairs.
Together, each team must complete the following circuit of drills twice. Time = 30 minutes.
Set up: 5 cones in a line (a, b, c, d and e) 10m apart each (40m from a to e). Stack the eight car tyres by cone e.
The team must sprint out from cone a to cone e, pick up just one tyre and run back through the cones doing ladders (). Repeat until all tyres collected.
Leave tyres by cone a, the next team starts from the other end.
How to do ladders:
The basic concept is to run forwards two cones, then run back one cone. Then forwards two cones again and then back one cone. For this drill it would look like this – run e to c, c to d, d to b, b to c, c to a, drop off tyre.
2. Beach The Boat
Set up: Position the rope in a ‘U’ shape with kettlebells (use sandbags for indoors) at the bottom of the ‘U’. Position 2 markers 30m apart.
Two clients from a team must drag the rope together 30m. Clients must backpedal (run backwards). Then the other two teammates drag it back to the start.
Complete 3 times each.
3. Flip Jump
Set up: 2 cones 30m apart. Place heavy truck tyre at one end.
One at a time, flip tyre, then jump through, then sprint up to cone and back. Repeat once your team mates have completed their turn.
As soon as you have jumped through your teammate can flip the tyre. Keep flipping until tyre has been flipped all the way to the other cone.
4. Rope Run
Run as a group carrying a battling rope around ‘The Block’ (approx 500m).
5. Strong Man
Set up: Four mats in a circle.
The team must complete (as a group) 100 reps of the following 4 exercises.
- Renegade Push Ups
- Sea Turtles
- Mountain Climbers
- Side Plank High 5s
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