Name: Playbook - Tire Trained - ‘Luck of the Draw’ Conditioning
Uploaded: 2024-04-03T03:25:50.495Z
Duration: 45 min
Description: ‘Luck of the Draw’ Conditioning

‘LUCK OF THE DRAW’

There are 4 stations with a stack of cards (Ace through King) at each station.

Station #1: Hearts
Station #2: Clubs
Station #3: Diamonds
Station #4: Spades

Each card is assigned an exercise. These exercises are listed in the circuit description. Draw THREE cards before the timer starts.  Complete 10 reps of each exercise (unless otherwise indicated or it is a distance exercise) AMRAP style for 4 minutes. Rest for 1 minute between stations.

There are six possible exercises at each station. With drawing 3 cards, it is possible to draw the same exercise twice.  You can have two of the same exercise for your AMRAP but you cannot have three of the same exercise.  If all three cards are the same one will need to be put back and be redrawn to have variety.

A = RUN
1 = Deadlift
2 = EZ Bar Bicep Curls
3 = Slider Tucks
4 = Bench Hop Over
5 = DB Thruster
6 = Walking Lunges
7 = RUN
8 = Deadlift
9 = EZ Bar Bicep Curls
10 = Slider Tucks
J = Bench Hop Over
Q = DB Thruster
K = Walking Lunges

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

- Begin in a plank position with each foot on one slider
- You will need a smooth surface to accommodate the sliders (carpet for the hard side of the slider or hardwood for the soft side of the slider)
- Maintain a good plank (butt down, belly up, and shoulders stacked over the wrists) and tuck the knees into the chest 
- Repeat for reps or time

Slider Tucks

Bench Hop Over

- Holding a dumbbell in each hand at your shoulders, palms facing in, lower into the bottom of a squat
- Drive through the feet and hips to return to a stand
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

- Lunge forward alternating legs
- Repeat for desired time or reps

Body Weight Walking Lunges

STATION #1 (HEARTS):

A = RUN
1 = Push Press
2 = Plank Plate Transfer
3 = Wall Ball
4 = Farmer Carry
5 = Lateral Raise + Front Raise
6 = Deficit Reverse Lunges
7 = RUN
8 = Push Press
9 = Plank Plate Transfer
10 = Wall Ball
J = Farmer Carry
Q = Lateral Raise + Front Raise
K = Deficit Reverse Lunges

- Begin with a barbell at shoulder height
- Elbows should be forward of your body to keep the weight close to the center of gravity of the body
- Dip into a 1/4 squat and drive the barbell overhead using force through the hips
- Repeat for reps or time

Barbell Push Press

Plank Plate Transfer

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeat the movement

Wall Balls

- Set a challenging distance for your farmer carry
- Hold heavy dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for your set distance
- Turn around and walk back

Heavy Dumbbell Farmer Carry

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides leading with the elbow
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell Front/Lateral Raise Combo

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge

STATION #2 (CLUBS):

A = RUN
1 = Dumbbell Bicep Curls
2 = Barbell Back Squat
3 = Rotational Ball Slam
4 = EZ Bar V-Ups
5 = Box Jumps
6 = Burpee Over Dumbbell
7 = RUN
8 = Dumbbell Bicep Curls
9 = Barbell Back Squat
10 = Rotational Ball Slam
J = EZ Bar V-Ups
Q = Box Jumps
K = Burpee Over Dumbbell

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

**SET #1 SHOULD BE A WARMUP SET (just the bar)**

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel (or lower with control) and push through your tripod (heel, pinky toe, & big toe) to come back up

Barbell Back Squat

- Hold a med ball with both hands 
- Bring the ball to one side and swing it around to slam on the other side
- Keep the core engaged and body squared up
- Pull from the obliques as the ball rotates and slams

Rotational Ball Slam

- Lay down with an unloaded EX bar in your hands
- Hold the EZ bar above your head
- Inhale and brace your core 
- Raise the legs and bring the EZ bar and feet together until the body forms a ‘V’
- Exhale at the top of the move
- Lower the upper and lower body back to the ground with control

EZ Bar V-Up

- 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
- Jump back down and repeat

Box Jumps

- Perform a burpee
- Hop over the dumbbell
- Repeat

Burpee Over Dumbbell

STATION #3 (DIAMONDS):

A = 
1 =
2 =
3 =
4 =
5 =
6 =
7 = 
8 =
9 = 
10 =
J = 
Q =
K =

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Sit with legs extended and dumbbell(s) by the feet
- Keep both feet on one side of the dumbbell(s)
- Rest weight on hands behind the body
- Kick over the dumbbell(s) with both feet st the same time and back to starting position without feet touching the ground 
- The upper body should move up and down with the feet
- Left + Right = 1 rep

Dumbbell Kickover

- Use a small bench (approximately 8” high) and stand with one leg on each side of the middle of the bench
- Hinge over, place hands at the top of the bench, and sprawl the feet back
- Jump the feet back in, stand up, and jump both feet in onto the bench
- Jump down and repeat

Bench Burpee

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- Stand with one foot flat on a bench about 14”-18” high
- Lean the body forward slightly 
- Project the body straight up and switch feet on the bench

Plyo Stepbacks

- Begin in a low plank (from forearms)
- Place feet on sliders
- Make sure you are on a surface that works well with sliders
- Push the body backward in a plank position, keeping the belly up and the butt down
- Breath in and brace the core when pushing backward
- Brace as you push the body forward and release the breath after the rep is over
- Repeat

Body Saw

STATION #4 (SPADES):

‘Luck of the Draw’ Conditioning

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

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Annette

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Conditioning days are my favorite! hard as hell but I feel so good after!

‘Luck of the Draw’ Conditioning

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