CrossFit is renowned for its dynamic, high-intensity workouts that challenge every aspect of fitness, from strength and endurance to flexibility and coordination. Incorporating tire flips into CrossFit routines adds an exciting layer of complexity, offering a unique blend of strength, power, and endurance training. In this post I’ll give you 18 tire flip Crossfit workouts designed for both individual and partner settings, ensuring a comprehensive guide for athletes of all levels.
Key Takeaways
- Tire flips provide a full-body workout, emphasizing strength, power, and endurance.
- Workouts range from high-intensity sprints to endurance and strength challenges, suitable for all fitness levels.
- Partner workouts foster teamwork and motivation.
- Proper technique is crucial to maximize benefits and minimize injury risk.
- These workouts are scalable and adaptable, depending on the athlete’s fitness level and tire size.
About the Workouts
Tire flipping is a functional exercise that simulates real-world movements, making it an excellent addition to CrossFit training. It engages multiple muscle groups, including the legs, back, arms, and core, providing a comprehensive workout. The following 18 Crossfit workouts are designed to incorporate tire flips in varied, challenging formats, ensuring that athletes can improve their fitness in fun, effective ways. These workouts are split into 12 individual routines and 6 partner routines, catering to a wide range of training preferences and goals.
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12 Individual Crossfit Tire Flip Workouts
Embarking on a journey to elevate your fitness through CrossFit? Individual workouts offer a unique blend of challenges that test your limits and push you towards personal growth. In the realm of CrossFit, incorporating tire flips into your routine not only diversifies your workouts but also targets a wide range of muscle groups, enhancing overall strength, endurance, and agility. Whether you’re looking to boost your cardiovascular health, build muscle, or improve your functional fitness, these tire flip workouts are designed to meet your goals head-on. Prepare to engage with every rep and flip, pushing your boundaries and setting new personal records.
1. The Flipper’s Gauntlet
Benefits: Enhances muscular endurance and cardiovascular fitness. The addition of push-ups builds upper body strength and core stability.
For Time:
- 50 Tire Flips
- Every minute on the minute (EMOM), stop and do 5 push-ups
- Start the workout with push-ups.
2. Tire Flip 21-15-9
Benefits: Improves explosive power, coordination, and speed. Box jumps increase leg strength and agility.
For Time:
- 21 Tire Flips
- 21 Box Jumps
- 15 Tire Flips
- 15 Box Jumps
- 9 Tire Flips
- 9 Box Jumps
3. The Endurance Flip
Benefits: Targets cardiovascular endurance, muscular strength, and flexibility. Kettlebell swings and lunges enhance core stability and lower body strength.
AMRAP (As Many Rounds As Possible) in 30 Minutes:
- 10 Tire Flips
- 15 Kettlebell Swings
- 20 Walking Lunges (10 each leg)
- 400m Run
4. Tire Flip & Sprint
Benefits: Boosts anaerobic capacity and speed. Sprints improve cardiovascular health and leg power.
5 Rounds For Time:
- 10 Tire Flips
- 100m Sprint
5. Tire Flip & Burpee
Benefits: Offers a full-body workout, enhancing cardiovascular endurance, and muscular strength. Burpees increase agility and endurance.
AMRAP (As Many Rounds As Possible) in 15 Minutes:
- 5 Tire Flips
- 10 Burpees
6. Tire Flip Ladder
Benefits: Improves muscular endurance and strength. Pull-ups enhance upper body strength and grip endurance.
For Time:
- 1 Tire Flip, 1 Pull-Up
- 2 Tire Flips, 2 Pull-Ups
- Continue adding 1 rep to each until 10 Tire Flips, 10 Pull-Ups
7. Tire Flip & Jump Throughs
Benefits: Increases agility and coordination. Jump throughs improve cardiovascular fitness and leg strength.
4 Rounds For Time:
- 8 Tire Flips
- After each flip, perform a jump through the tire
8. Tire Flip & Deadlift
Benefits: Builds overall body strength, particularly in the back, legs, and core. Deadlifts improve posture and core stability.
7 Rounds For Time:
- 5 Tire Flips
- 10 Deadlifts (choose a weight that challenges you)
9. Tire Flip & Farmer’s Carry
Benefits: Enhances grip strength, core stability, and cardiovascular endurance. Farmer’s carry improves muscular endurance and balance.
3 Rounds For Time:
- 6 Tire Flips
- 50m Farmer’s Carry (heavy dumbbells or kettlebells)
10. Tire Flip & Kettlebell Swings
Benefits: Boosts explosive power and cardiovascular fitness. Kettlebell swings target the posterior chain and improve core strength.
AMRAP in 12 Minutes:
- 4 Tire Flips
- 12 Kettlebell Swings
11. Tire Flip & Wall Balls
Benefits: Improves muscular endurance, coordination, and power. Wall balls target the lower body, upper body, and core simultaneously.
5 Rounds For Time:
- 7 Tire Flips
- 15 Wall Balls
12. Tire Flip & Rope Climb
Benefits: Enhances grip strength, upper body strength, and endurance. Rope climbs improve coordination and functional fitness.
For Time:
- 10 Tire Flips
- 3 Rope Climbs
- 8 Tire Flips
- 2 Rope Climbs
- 6 Tire Flips
- 1 Rope Climb
Workout Notes:
- Before attempting tire flips, ensure you’re familiar with the correct technique to prevent back injuries. The motion should come from a squat position, using your legs and hips to drive the tire up and forward.
- Adjust the number of rounds, reps, and distances based on your fitness level and tire size.
- Always start with a proper warm-up and finish with a cool-down session to prevent injuries and aid recovery.
6 Tire Flip Partner Workouts For Crossfit
CrossFit is not just about individual achievements; it’s also about community and teamwork. Partner workouts bring a dynamic twist to traditional exercises, encouraging collaboration, synchronization, and mutual motivation. Integrating tire flips into partner workouts adds an element of fun and challenge, requiring you to communicate effectively and work in harmony to achieve common objectives. These workouts are not only about physical strength but also about building trust and camaraderie with your workout partner. Get ready to share the load, celebrate each other’s successes, and push through the tough moments together.
1. Partner Flip & Run
Benefits: Builds teamwork and communication. Enhances cardiovascular endurance and leg strength through running.
For Time:
- 100 Tire Flips as a team
- Partner A flips the tire while Partner B runs 200m. Switch roles after each flip.
2. Flip, Jump, and Carry
Benefits: Improves coordination, teamwork, and cardiovascular fitness. Promotes full-body strength and endurance.
AMRAP (As Many Rounds As Possible) in 20 Minutes:
- 10 Synchronized Tire Flips
- 20 Partner Jump Throughs (each jump through the tire counts as 1)
- 30m Tire Carry Together (carry the tire together for 30 meters)
3. Flip and Sync
Benefits: Enhances core strength, coordination, and lower body strength. Synchronized exercises improve teamwork and timing.
5 Rounds For Time:
- 15 Tire Flips (alternating flips between partners)
- 30 Synchronized Sit-Ups (perform sit-ups facing each other, touching hands at the top of each rep)
- 45 Synchronized Air Squats
4. Relay and Reps
Benefits: Boosts cardiovascular health and muscular endurance. Encourages teamwork and strategic pacing.
For Time:
- 400m Tire Flip Relay (Partners alternate flipping the tire every flip)
- Then, 4 Rounds Each (alternating rounds):
- 10 Burpees
- 20 Partner Deadlifts (using a barbell, perform the lifts simultaneously)
- 30 Double-Unders (each)
5. Tire Flip Tag
Benefits: Increases cardiovascular endurance and functional fitness. Promotes agility and strength through varied movements.
AMRAP in 15 Minutes:
- Partner A starts with 5 Tire Flips
- Partner B performs AMRAP of:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- After 5 flips, partners switch roles. Partner A picks up where Partner B left off in the AMRAP.
6. Tire Flip Relay
Benefits: Builds team cohesion and strategy. Enhances cardiovascular fitness, strength, and endurance through collaborative effort.
In Teams of 3, For Time:
- 400m Tire Flip Relay (Each member flips the tire, then the next member takes a turn, until the tire is flipped for 400m)
Important Points
- Technique is Key: Ensure you’re familiar with the proper tire flip technique to prevent injury. The power should come from your legs and hips, not your back.
- Scalability: Adjust the intensity by modifying the number of rounds, reps, or workout duration based on your fitness level and the tire’s size.
- Warm-Up and Cool-Down: Always start with a proper warm-up and conclude with a cool-down session to prevent injuries and aid in recovery.
Conclusion
Tire flips are a versatile, challenging addition to CrossFit workouts that offer numerous benefits, from improved strength and endurance to enhanced coordination and power. Whether you’re working out alone or with a partner, these 18 workouts provide a comprehensive guide to incorporating tire flips into your training regimen. By focusing on proper technique and scalability, athletes of all levels can safely enjoy the benefits of these dynamic exercises.
Want more workouts? Check out 15 strength focused heavy tire flip workouts here!
Top 5 Questions and Answers
How do I ensure proper tire flip technique?
Start in a squat position, grip the tire firmly, and use your legs and hips to drive the tire upward and forward, keeping your back straight.
Can beginners do tire flip workouts?
Yes, beginners can adjust the workouts by reducing the number of reps, rounds, or the workout’s intensity to match their fitness level.
What are the main benefits of tire flip workouts?
They improve overall strength, endurance, power, and coordination, and provide a full-body workout.
How can I incorporate tire flips into my existing CrossFit workout routine?
Tire flips can be added as a standalone exercise or part of a circuit. Begin with lower reps to understand how they impact your overall workout intensity and recovery.
Are tire flips suitable for all fitness levels?
Yes, with proper technique and scalable modifications, tire flips can be adapted for athletes at any fitness level, making them a versatile addition to any workout regimen.