Name: Playbook - Tire Trained - Testing (January T3)
Uploaded: 2024-04-03T03:25:50.018Z
Duration: 45 min
Description: Testing (January T3)

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

Test your endurance with this one! This is the Testing workout for the January T3 program. Participants complete this workout 3x in 10 weeks (beginning, middle, & end). Each time the goal is to get more reps than last time. It is important to note that this workout is for endurance and speed. Please use the weights and focus on good form. Pick up the pace to get more reps as you perfect the form on each exercise!

4 Circuits - 3 Exercises
1 minute per exercise - no rest between exercises
30 seconds rest between circuits
Complete 2x through

STATION #1:
1. Heel Tap Crunches
2. Wall Balls
3. Push-Ups

STATION #2: 
1. Plank Dumbbell Transfer
2. Rope Slam Burpee
3. Overhead Tricep Extensions (2 - 8 lb. dumbbells)

STATION #3: 
1. Body Saw
2. Tire Flip + Pull Back
3. Plate Front Raise (10 lbs.)

STATION #4: 
1. Figure 8 Abs
2. Box Jump (7 risers high)
3. Renegade Row

- Raise your shoulders off the floor to perform a crunch
- Simultaneously raise the legs off the floor to have the heels tap an object (med ball, tire, dumbbell, etc.)
- Return to starting position with shoulder blades and feet on the floor
- Repeat for reps or time

Heel Tap Crunches

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- The elbows should shoot out at about a 45 degree angle behind the body
- Keep the shoulders away from the ears
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-Ups

Testing Station #1

- Begin in a plank position with one dumbbell to one side
- Pick the dumbbell up and transfer it to the other side
- Repeat on the other side
- Each side = 1 rep

Plank Dumbbell Transfer

- Get in an athletic stance with one handle of a battle rope in each hand 
- Slam the rope with power
- Drop the rope and sprawl the body back
- Get up and repeat

Rope Slam Burpee

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Testing Station #2

- 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

- 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

- Raise plate until your elbows reach your ears 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Overhead (OH) Plate Front Raise

Testing Station #3

- Lay down with a dumbbell in hand over the chest 
- Crunch the upper body forward and loop the dumbbell in and around one leg
- Lay back down and repeat on the other side

Dumbbell Figure 8 Abs

- 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

- Begin in push up position with dumbbell in each hand
- Maintain your hips square to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Each side = 1 rep

Dumbbell Renegade Rows

Testing Station #4

Testing (January T3)

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)

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.

Testing (January T3)

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