Name: Playbook - Tire Trained - T3 Testing Workout (July)
Uploaded: 2024-04-03T03:25:50.426Z
Duration: 45 min
Description: T3 Testing Workout (July)

Complete the T3 testing workout!

You will complete 2 exercises for 1 minute each with no rest between exercises.

Complete each set once and complete a 1/2 mile run for time.

Rest as needed between sets.

Write down how many reps you got for each exercise and your time for the 1/2 mile. Complete the workout again in 5 weeks.

- Lay down with an unloaded EZ 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

- Hold an EZ bar close to the body in front of the chest
- Start with the feet together
- Push the bar overhead and jack the feet out
- Repeat for reps or time

EZ Bar Jacks

Testing Station #1

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side
- Left + right = 1 rep

Low Plank Knee to Elbows

Bench Hop Over

Testing Station #2

- Lay on the ground with a med ball (12 lbs. suggested) in hand
- Hold the ball in with your arms tucked tight to your chest
- Bring your torso up, using your abdominal muscles to roll the body up to a seated position
- Tap the ball to a wall in front of you 
- Lower with a slow controlled movement keeping your core engaged

Wall Ball Tap Sit-Up

- 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

Testing Station #3

Bear Plank Tap Back

- Set a distance of about 25 feet
- 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
- How many times can you walk the distance in 1 minute?

Heavy Dumbbell Farmer Carry

Testing Station #4

- Run at a good pace for you 
- Increase speed and intensity as you progress
- 800 meters = 1/2 mile

Running

T3 Testing Workout (July)

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

Jessica Anderson

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

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T3 Testing Workout (July)

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