This is the time of year to exercise outside!
If you are like me and love to sweat, get outside. Use what you’ve got! I took my small group outside for a fun WOD using some uncommon tools.
This tire is waaaaaaaaaaaay to heavy to flip (filled with concrete), so we found other ways to use it. The entire workout is posted below.
One continuous movement of a squat to overhead toss (more like a push) of the medicine ball. The goal is to get the ball about 10 feet high.
Your heart rate should jump on this one as you are moving at a fast pace. Catch the ball using the momentum dropping immediately to a squat.
Sledge Hammer Slams
After a push drill like wall ball, we did sledge hammer slams. Alternating by 5 reps on each side.
Consciously think about your core being engaged on this one.
Then, we targeted the legs again. I treated the tire jumps like box jumps, so you want full hip extension at the top (more glute engagement!).
‘Stand tall’ is a cue I often use for this movement. Step-ups are also a great alternative.
A favorite of mine! Our heart rates remained elevated during this movement.
You can find a video demo of eye-level kettlebell swings HERE.
Then, we sprinted about 200m.
Recycled pic from Reebok trip. Eeek-landing on my heel. Ugly!
Here is the workout:
1 minute stations with 20 seconds of transition in between each
- Wall balls
- Sledge hammer slams
- Tire Jumps
- Kettlebell swings
Now, not everyone has a tire lying around, so use what you’ve got (and sometimes that’s only body weight) and make it count!
By the way, after the outdoor workout portion, we headed inside for heavy dead lifts–I got 5 reps at 185# and was pretty pleased!!
Oh, and make sure you cool down.
Here are a few of my favorite body weight workouts:
- CrossFit Countdown Workout
- Dirty 30 Workout
- Travel WOD
- Lean Legs Workout
- Before Breakfast Anywhere Workout