Forgive me and my terrible sense of humor… but I had to make that silly video thumbnail:
If you’re not so inclined to read the background story of this workout, click here and go right to it. No, you will not hurt my feelings by skipping my stories. HAHA 🙂
As you may have gathered, the workload over here recently has been… prodigious… Now, I’m not complaining… At. All. Especially since it will be allowing me to move forward with some very fun projects for YOUR enjoyment as well. The podcast is now slated for RELAUNCH, and recording our first new episode with one of your all time favorite guests on this Thursday. If we can get the stars properly aligned we’re even going to have a video version of this for you, Joe Rogan Style, except, I am probably a little easier to look at than our dear friend Mr. Rogan, no disrespect.
Anyway. In the midst of an incredible workload (seriously I think of airplane trips now as “breaks”) I took some time off on Saturday to go with my neighbor to retrieve this giant tire from his friend’s yard (and we also helped her move some furniture). After coming back I decided to start playing with the tire almost immediately (since I knew we were going to go for sushi later… at the bogo place oh yes.)
As you can tell from the video it is significantly heavier than the tire we already have here, but thankfully it is not so heavy that I have to throw a knee up into it – because well… it’s shaped in such a way that I can’t! When I use this with clients who are ready for it, I may assist at first, since they will not be able to self-assist with their knee. Definitely something to keep in mind when choosing tires…if you have choices available.
The workout I was testing in the video is an EMOM monstrosity. The first two rounds on the video were done to see if they would be a realistic combo for every minute on the minute, and YES, they are! The whole thing together is:
(warm up with joint mobility – not in video, sorry)
Set the timer to chime every minute on the minute for TWENTY minutes (that’s me preparing to eat all the sushi).
Then, every minute on the minute do:
2 heavy tire flips,
4 plank rows
5 kettlebell swings
After 20 rounds it adds up nicely… 40 tire flips, 40 rows each side, 100 swings. I used 24kg Dragon Door kettlebells in the video since that’s a nice size for me right now for both the rows and the swings. I was getting enough power challenge from the tire flips that I opted not to go with a heavier kettlebell for the swings, but that option certianly is there for those who want to take this even further.
Be on the lookout soon, I am compiling a collection of new EMOM workouts since one of my clients has developed a serious passion for them recently.