Tire flipping isn’t just for strongmen anymore. This old-school workout has rolled into the mainstream, offering a dynamic blend of strength, agility, and cardiovascular training. Whether you’re looking to spice up your fitness routine, build functional muscle, or just do something a bit different, these 15 tire flip workouts are sure to challenge and invigorate you.
- Tire flipping engages multiple muscle groups for a comprehensive workout.
- It combines strength, endurance, and agility training in one.
- Suitable for various fitness levels, with modifications available.
- Encourages teamwork and competition through partner and relay options.
- Offers a break from the monotony of traditional gym workouts.
- You can checkout my guide on how to find a heavy tire for training here.
15 Different Tire Flip Workouts
Tire workouts provide a unique challenge, pushing you beyond the boundaries of conventional fitness routines. From solo sprints to partner flips, each of these tire flip workouts is designed to test your limits and enhance your capabilities. Let’s dive into the list and discover how tire flipping can elevate your physical and mental strength.
1. Basic Tire Flip
Description: The foundation of all tire workouts, focusing on form and technique. Engage your legs and core to lift, using your arms to guide the tire’s path. This exercise builds overall strength and introduces you to the mechanics of tire flipping.
Workout: 3 sets of 8-10 flips. Rest 1 minute between sets.
2. Tire Flip with Jump Through
Description: Adds a cardiovascular and agility component. After flipping the tire, immediately jump through the center and then prepare for the next flip. This workout enhances coordination and heart rate, providing a full-body workout.
Workout: 3 sets of 6 flips with a jump through each time. Rest 1-2 minutes between sets.
3. Tire Flip with Push-up
Description: Combines upper body strength training with the flip. After each flip, perform a push-up on the tire, ensuring chest touches the tire for full range of motion. This variation targets upper body strength while maintaining the core engagement and leg power of the flip.
Workout: Flip the tire, then perform a push-up on the tire before flipping it back. 3 sets of 5 flips with push-ups.
4. Tire Flip Sprint
Description: Merges the explosive power of flipping with speed work. After each flip, sprint 20 meters to boost your heart rate and improve your speed endurance. This workout is great for athletes looking to improve performance in power and speed.
Workout: Flip the tire, then sprint 20 meters. Repeat for 3 sets of 5 flips, resting 2 minutes between sets.
5. Tire Flip with Sledgehammer Hits
Description: Incorporates grip strength and upper body power. After flipping the tire, use a sledgehammer to hit the tire on each side, simulating an axe chop. This not only builds upper body strength but also improves cardiovascular fitness.
Workout: After each flip, hit the tire 5 times with a sledgehammer on each side. 3 sets of 5 flips.
6. Ladder Tire Flip
Description: Gradually increases intensity with each set, making it both a physical and mental challenge. This workout tests your endurance and strength, pushing you to maintain form and power through fatigue.
Workout: Start with 1 flip, then 2, and so on up to 5 flips, then go back down the ladder. Complete the ladder twice.
7. Tire Flip with Bear Crawl
Description: Adds a challenging core and upper body component. The bear crawl around the tire engages your shoulders, chest, and core, enhancing mobility and endurance alongside the strength workout of the flip.
Workout: Flip the tire, then bear crawl around it. 3 sets of 6 flips, resting 2 minutes between sets.
8. Partner Tire Flips
Description: Focuses on teamwork and allows for flipping a heavier tire. Communicate with your partner to synchronize your lifts, enhancing coordination and building camaraderie. This workout is great for building community and sharing workout motivation.
Workout: With a partner, flip a heavier tire together. 3 sets of 8 flips, resting as needed.
9. Tire Flip Relay
Description: Adds a competitive edge to your workout, ideal for groups. The relay format tests not just your strength and endurance but also your speed and efficiency in transitioning between flipping and running.
Workout: Set up a 50-meter course. Flip the tire for 50 meters, then sprint back to start. 3 rounds.
10. Tire Flip with Burpee Jump Through
Description: Combines the tire flip with a high-intensity burpee, followed by a jump through the tire. This demanding workout targets all major muscle groups and spikes your heart rate, offering a comprehensive high-intensity interval training session.
Workout: Perform a burpee after each flip, then jump through the tire. 3 sets of 5 reps, resting 2-3 minutes between sets.
11. Tire Flip with Lunge Walk
Description: After each flip, engage in walking lunges to target the glutes, hamstrings, and quads in a dynamic movement. This adds a functional fitness element, improving balance and lower body strength.
Workout: After each tire flip, perform 10 walking lunges. 3 sets of 5 flips, resting 1-2 minutes between sets.
12. Tire Flip with Side Shuffle
Description: Incorporates lateral movements to challenge your body in a new plane of motion. The side shuffle enhances agility and leg strength, particularly in the adductors and abductors, which are crucial for change of direction and stability.
Workout: Flip the tire, then side shuffle around it before flipping it again. 3 sets of 6 flips, resting 1-2 minutes between sets.
13. Tire Flip Suicides
Description: Merges the tire flip with the classic suicide drill, progressively increasing the distance with each flip. This grueling combination tests your endurance, speed, and determination, pushing you to maintain intensity over longer distances.
Workout: Set up markers at 10, 20, and 30 meters. Flip the tire to the first marker, run back to start, then flip it to the second marker, and so on. Complete 2-3 sets, resting 2-3 minutes between sets.
14. Tire Flip with Plank Drag
Description: After flipping, assume a plank position and use one arm to drag the tire towards you. This workout intensely targets the core and upper body, particularly the shoulders and back, enhancing functional strength and stability.
Workout: After flipping the tire, get into a plank position and use one arm to drag the tire towards you. Alternate arms after each flip. 3 sets of 4 flips, resting 2 minutes between sets.
15. Tire Flip with Box Jumps
Description: Integrates plyometric training by incorporating box jumps after each flip. This workout improves explosive power and leg strength, crucial for athletes looking to enhance vertical jump height and fast-twitch muscle activation.
Workout: Place a sturdy box or platform near the tire. After each flip, perform 5 box jumps. 3 sets of 5 flips, resting 2-3 minutes between sets.
Bonus Tips for Advanced Workouts:
Tire Flip Obstacle Course: Create an obstacle course that includes tire flips, jumps, crawls, and sprints. This tests not just strength but also agility and cardiovascular endurance.
Tire Flip Endurance Challenge: Set a timer for 15-20 minutes and perform as many flips as possible, maintaining good form. This is a great way to measure progress over time.
Tire Flip and Rope Pull Workout: Flip the tire a few times, then attach a rope to it and pull the tire towards you. This adds a challenging variation to the flip and works on grip strength and pulling power.
- Always use proper form to avoid injury, particularly keeping your back straight and using your legs to lift.
- Ensure the tire is appropriate for your strength level.
- Wear gloves to protect your hands if necessary.
- Safety First: Always prioritize proper form to prevent injury, especially when trying new or complex movements.
- Progressive Overload: Gradually increase the difficulty of workouts as your strength and endurance improve.
- Variety: Incorporating different workouts prevents plateauing and keeps training engaging.
- Adaptability: Adjust the number of sets, reps, or rest periods based on your fitness level and goals.
- Teamwork: Partner and relay workouts not only add a fun competitive element but also build camaraderie and accountability.
Tire flips can offer an unparalleled opportunity to build strength, endurance, and agility outside the confines of a traditional gym. By incorporating these 15 tire flip workouts into your routine, you can enjoy a fresh, challenging, and rewarding approach to fitness. Whether you’re a seasoned athlete or just starting out, there’s a tire workout that can ignite your passion for fitness and propel you toward your goals.
Top 5 Questions and Answers About Tire Flip Workouts
Do I need a specific type of tire?
Any large, heavy tire that challenges you without compromising your form is suitable. Size and weight depend on your fitness level.
How often should I do tire workouts?
Incorporate tire workouts 1-2 times a week into your routine, allowing for recovery between sessions.
Can tire flipping help with weight loss?
Yes, tire flipping is a high-intensity workout that can boost your metabolism and help with weight loss as part of a balanced fitness routine.
Is tire flipping safe for beginners?
With proper form and a suitable tire size, beginners can safely enjoy tire flipping. Consider starting with the Basic Tire Flip to master the technique.
How can I prevent injuries during tire workouts?
Focus on proper form, warm up before workouts, and choose a tire that matches your current fitness level to minimize the risk of injury.