Issue 053

August 2009

As the weather is improving I always urge my athletes to get outside and take advantage of the good temperatures – when we get a bit of sunshine it’s always good to go outside. This article is going to focus on some outdoor variations using nothing more than grassy areas, a tire and some imagination.  


Here goes:  

  • Clean and then throw the tire forward for 8–10 reps (clean it up and chest-press it forward) 
  • Overhead toss the tire back to the start, try to hit 8–10 reps 
  • Plyometric push-ups x 10 reps 
  • Pull-ups x 10 reps 
  • Knees to elbows (pull-up bars) x 30 reps 
  • Burpees x 10 reps

Strive to get through the circuit as many times as you can for rounds of five, ten, 15 or even 20 minutes depending on your fitness levels.  

Another variation is to take your sledgehammer along with the tire, as well as your dragging-sled and a med ball. Make sure you get your hands on a length of manilla rope – the type they use in schools for climbing. This is ideal for working your grip. The thicker, the better.  

This is how it should look:

  • Sled drag chest press x 50m (this is exactly as it sounds – push your arms forward like a bench-press movement, step forward and repeat)
  • Sled drag row x 50m (face the sled, explosively row trying to pull your shoulder blades together, ensuring you bring your elbows back)  
  • Sprint 50m
  • Plyometric push-ups x 10
  • Lunge walk 50m
  • Medicine ball slams x 10

As with the first workout, strive to get through the circuit as many times as you can in your round. Rest only as needed, preferably only after the med ball slams. This will do wonders for your work capacity, and if you load the sled really heavy, you’ll build a good deal of strength too.  

Get out there and enjoy the fresh air and strange glances from passers-by.  

Barry Gibson is a kettlebell and fitness instructor based in northeast England. A strength and conditioning trainer to some of the UK’s top MMA fighters, he is available for seminars and workshops upon request. For details or to contact him with any questions or queries, email [email protected]




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