Name: Playbook - Tire Trained - Conditioning 5-4-3-2-1
Uploaded: 2024-04-03T03:25:50.444Z
Duration: 60 min
Description: Conditioning 5-4-3-2-1

This one is a full body conditioning burner!

Please read all of the instructions before beginning the workout. 

For the 5-4-3-2-1 workout you will first set your timer for 60 minutes. The goal is to complete all rounds before the hour is complete. No matter what, your workout is complete at the 60 minute mark. 

HOW TO DO THE WORKOUT: 
Complete the first set of exercises for 5 rounds, rest for 2 minutes, complete the next set of exercises for 4 rounds, rest for 2 minutes, etc. until you get all the way down to the 1 round of exercises.

Rest AS NEEDED between rounds.

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Barbell Overhead Squats

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar and repeat

Burpee Over Bar

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your feet and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

5 ROUNDS:

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

4 ROUNDS:

- With palms down hold an EZ bar about shoulder width apart
- Raise bar until your arms are at shoulder height

EZ Bar Front Raise

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

3 ROUNDS:

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells in front of you
- Thrust hips forward swinging dumbbells to the sides of the body

Dumbbell Skiier Squats

- Get close to the tire with the feet in a wide stance
- Keep the shoulder blades together and the chest up
- Squat down to get the fingers under the tire and pick it up using your legs
- Push the tire over to complete the flip
- Grab the inside lip of the tire
- Keep shoulders down and away from the ears and engage the lats as you pull the tire back to the starting point
- ALTERNATIVE: Long Jump + Run Back

Tire Flip + Pull Back

2 ROUNDS:

- Run at a good pace for you 
- Increase speed and intensity as you progress
- 1/4 mile = 0.125 mile = 201 meters

Running

1 ROUND: 1/2 mile run

Conditioning 5-4-3-2-1

Jessi

Sunday 7

Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

Full Body Friday

Full Body Friday (3/10)

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

Testing (January T3)

Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

Full Body EMOM

Megan

Jessica

90-60-30

6 MIN AMRAP: Shoulders + Quads

Full Body Supersets

FULL BODY: T3 Testing

5/18 - Conditioning 5-4-3-2-1

5/29 - The Murph

90/60/30 Conditioning

Annette

Conditioning AMRAP

Conditioning Medley

T3 Testing - April Session

Embarrassed that this is the first workout since Jan T3 session ended in April but gotta reboot and start somewhere!💪🏽

Conditioning 5-4-3-2-1

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