The Yokahama® tire flip is one obstacle in which the variables remain constant. The women’s tire is 200lbs, the men’s tire is 400lbs. It’s definitely not easy, but it’s trainable.

So why do we see so many Spartans burpeeing out of their tire flips?

When it comes to flipping a tire, proper technique is much more important than strength.

To properly flip the tire, you need to generate force through the hips to pull the tire off the ground until you can manage to place a knee underneath the tire. Once you have the tire stable on a knee, you can transition your body and your hands to push the tire over to the other side.

For this week, not only will you work proper tire flipping technique, you will also strengthen the mechanics required for this technique.

The main takeaway you should focus on with flipping a tire is the importance of a hip hinge, seen in deadlifts and cleans. You should never use your squat form to lift the tire off the ground but can transition into a squat to finish standing the weight up on its side, similar to a clean. Good luck this week.

Monday - Strength Push/ Pull

For the tire flip, you must build strength in both pulling and pushing. Today’s tri-set will work total body pushing and pulling with no rest, like you will do with the tire flip.

Warm Up:

• 5 minute jog
• High Knees - 30 Seconds
• Butt Kicks - 30 Seconds
• High Kicks - 30 Seconds
• Lateral Shuffles - 30 Seconds (each side)
• Arm Bar - 30 Seconds
• Halos - 30 Seconds

Main Set:

Set #1

• Deadlift - 4x6 {Heavy Weight}
• Squat Thrusters/ Squat and Press - 4x6 {Heavy Weight}
• Pancake/ Slam Ball Chest Pass - 4x10
• Rest: 60 Seconds

Set #2

• Front Squat - 4x6 {Heavy Weight}
• Bent Over Row - 4x6 {Heavy Weight}
• Burpees - 4x10
• Rest: 60 Seconds

Tuesday - Power Hips EMOM

Kettlebells allow for rapid-fire plyometrics that will train the entire body for power and stabilization simultaneously.

Today, you will be performing an EMOM (every minute on the minute) with hip-dominant heavy kettlebell work. Grab a kettlebell (can be a pancake) that is challenging for you and commit to for 5 reps. You will be performing a 15 minute jog at your projected 10k pace.

Warm Up

5 minutes jog building up to 10k pace

Main set: EMOM

15 minute jog at 10k pace

while Every Minute on the Minute: 5 Kettlebell Swings 5 Kettlebell High Pulls

Cool Down

2 minutes low-moderate jog

Wednesday - Strength Stability

Because the tire flip is a hip-dominant motion, a strong, stable core is crucial in preventing injuries while ensuring that the tire makes it to the other side. Today is all about strength-stability.

Warm Up:

• 5 minute jog
• High Knees - 30 Seconds
• Butt Kicks - 30 Seconds
• High Kicks - 30 Seconds
• Lateral Shuffles - 30 Seconds (each side)
• Arm Bar - 30 Seconds
• Halos - 30 Seconds

Main Set: 4 Rounds

• Kettlebell Cleans - 12 Reps {Moderate Weight}
• Single Leg Sit to Stand/ Pistol Squats - 12 Reps
• Push Ups - 12 Reps
• Single Leg Reach/ Romanian Deadlifts - 12 Reps
• Inverted Row - 12 Reps
• Leg Lowering - 12 Reps

Rest 60 Seconds Between Circuit

Thursday

Cross Training - Erg/ Rower 20 minutes at < 2:15 min/ 500m pace

Friday - Power AMRAP

To truly destroy the tire flip, you must be able to explosively lift the tire, transition your hands and seamlessly throw the weight over in one movement. We will learn how to do such that with today’s power and explosiveness AMRAP (as many rounds as possible) workout.

Warm Up: 5 minute jog High Knees - 30 Seconds Butt Kicks - 30 Seconds High Kicks - 30 Seconds Lateral Shuffles - 30 Seconds (each side) Arm Bar - 30 Seconds Halos - 30 Seconds

Main Set: 10 Power Cleans {Moderate Weight} 10 Ball Slams {Moderate Weight} 10 Power Push Ups 10 Box Jumps

20 Minute AMRAP

Saturday - Race Simulations

The tire is not the challenging part of the tire flip. Transitioning from running, to flipping, back to running is the challenging part. You will put these two components together today.

Note: If you do not have tire, perform a deadlift in its place. As the repetitions decrease, add 10 more pounds to your deadlift.

Warm Up:

5 minute jog High Knees - 30 Seconds Butt Kicks - 30 Seconds High Kicks - 30 Seconds Lateral Shuffles - 30 Seconds (each side) Arm Bar - 30 Seconds Halos - 30 Seconds

Main Set:

¼ mile jog 5 Tire Flips ½ mile jog 4 Tire Flips ¾ mile jog 3 Tire Flips 1 mile jog 2 Tire Flips 1 mile jog 3 Tire Flips ¾ mile jog 4 Tire Flips ½ mile jog 5 Tire Flips ¼ mile jog

Sunday

Cross Training - Erg/ Rower 20 minutes at < 2:15 min/ 500m pace