I did this workout with my groups on Monday and they really seemed to enjoy it. It works best with a group of 15-20 campers.
If you have less, simply create a couple smaller circuits with half the drills. Take them through one circuit have a rest and then do the other.
Tyre Power 2.0
Duration: 1 hour
Equipment: Cones, Tyres, Ropes, Mats
Split clients into 5-6 groups (go for 3-4 people per group). In small groups clients are to pick a station to start on. Clients rotate through stations when station 1 (tyre carry) is completed.
Overhead Tyre Carry – Pretty self explanatory, as a group clients must run through a zig zag of cones a while carrying a car or 4WD tyre. Clients should carry the tyre overhead if strong enough.
Clients dump the tyres at one end and run back to grab another. Have enough tyres for around 3 runs each.
Tyre Toe Taps – Clients perform fast feet or toe taps on the edge of a large tyre while rotating around it. Once they reach 360 degrees they must all stop, do 5 pushups together and then resume in the opposite direction.
Rope Complex – Clients stand in a circle holding a large, thick battling rope. Clients work through the following exercises without rest: 10x Overhead Presses, 10x Squats, 10x Forward lunges each leg.
The rope must not touch the ground for the entire duration of the station.
Rope Sprints – Clients take it in turns sprinting with the battling rope slung out over their shoulder a distance of 20-30 metres.
Partner Abs – Clients take it in turns (when necessary) carrying out the following ab exercises: 10x partner toes to sky, 20x plank low 5’s, 20x side plank 5’s (10 each side)
The Square (bonus) – Bear crawl forward 10 metres, reverse bear crawl back. Lunge forward 10m, reverse lunge back. Repeat. If you did not use this station during the circuit, use it at the end as a finisher over a distance of 20-30 metres.
Note: If a group completes a station before the tyre carry is complete, they simply repeat the drill again.
Round 1 – Run the entire group through the circuit above. Rest for a drink break.
Round 2 – Repeat the full circuit again. Rest for a drink break.
Round 3 – A few things are going to happen for the grand finale. Reduce the number of groups to four larger groups. Omit the ‘Partner Abs’ and ‘Rope Complex’ stations. Lend your spare rope to the ‘Rope Sprints’ station. On the ‘Tyre Carry Station’ have the group take all the tyres to one end of the zig zag and then all the way back. That station will continue to be your time keeper.
I received an email from one of the readers, Nicole, asking me what kind of ropes I use, where I got my tyres and a little more info on some of the drills in the above workout. I thought it could be useful to more so here are the answers below.
About the ropes, I use a thin Iron Edge rope just for indoor work. The outdoor ropes I purchased from ropegalore.com.au. I have a 12m and a 14m 42mm thick rope. The new 2″ rope from Iron Edge would also work.
Tyres can be a bit tricky. Have a look in the Yellow Pages under 4WD or truck/bus mechanics and just give them a call. I was lucky enough to get my 4WD tyres off a friend who’s an enthusiast. The truck tyre I got through a client who is in a car club with a guy who has a scrap yard.
I would like to get a tractor tyre but am unsure where to start looking. Like above, asking clients is a great way to find some. Usually someone will have family who have a farm or a hobby that leaves spare tyres.
Onto the workout. With the rope sprints, have clients just run the rope in one direction 20-30m. Then another person in their team will pick up the end and run it back. Have them continue to swap like this amongst the group until it’s time to change. With the partner abs, clients will pair up and do all of the exercises together except for the partner toes to sky.
To do Partner Toes to Sky, check out this video. The exercise is the one where the person on the ground puts their feet up between the other persons arms.
This workout has since appeared in The Little Bootcamp Book of Tyres and Ropes. An aweosme collection of tyres and ropes exercises, drills and workouts.
For more ideas like this one, check it out.