Odd Object Workouts for Athletes (Yoke Carry, Tire Flips, Sandbag Cleans etc)

These odd object workouts will test and improve your strength in new and highly functional ways. Yoke carries, tire flips, sandbag cleans, kettlebell runs are excellent tools for developing highly transferable functional strength.

These odd object workouts will make you better at CrossFit and fitter for life.

Firstly, brush up on your technique for the odd object lifts and carries.

TIRE FLIPS

FARMER’S WALK

YOLK WALK

Now browse through and choose your next workout.

Icon 8 – Odd Object Workouts

2 Rounds for Time

• 50 feet Yoke Carry (500/350 lb)
• 15 Snatches (135/95 lb)
• 50 feet Yoke Carry (500/350 lb)
• 15 Clean-and-Jerks (135/95 lb)

Granite Mile

4 Rounds for Time

• 10 Tire Flips
• 100 meter Farmer’s Carry (2×25 lb)
• 10 Push-Ups
• 100 meter Farmer’s Carry (2×25 lb)
• 10 Air Squats
• 100 meter Farmer’s Carry (2×25 lb)
• 20 Sledge Tire Hits
• 100 meter Farmer’s Carry (2×25 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of 100-meter Farmer’s Carry is completed.

Bradley Lowery – Odd Object Workouts

6 Rounds For Time

• 7 Burpees Over Bar
• 7 Reverse Lunges (60/40 kg)
• 17 calorie Assault Bike
• 7 Dumbbell Snatches (22.5/15 kg)
• 7 Forward Lunges (60/40 kg)
• 17 Back Extensions
• 7 x 20 meter Yoke Walks (60/40 kg)
• Cash-In: 2017 meter Row

Guido – Odd Object Workouts

21-15-9 Reps for Time

• Tire Flips (500/300 lb)
• Push Presses (95/65 lb)
• Burpees

Morey

4 Rounds for Time

• 100 meter Jerry Can Carry (2×50 lb)
• 2 Deadlifts (235/160 lb)
• 16 Push-Ups
• 20 meter Tire Flips
• 16 Push-Ups
• 2 Deadlifts (235/160 lb)
• 100 meter Bear Crawl

Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible perform the 5 movements in order for 4 rounds. Perform the entire workout wearing a Weight Vest.

Score is the time on the clock when the final round of the Bear Crawl is completed.

The Jerrycans can be carried as a Farmer’s Carry. A completely full Jerrycan is comparable to a 50 lb dumbbell. Half-full Jerrycans are comparable to a 25 lb Dumbbell (or 26 lb kettlebell). Therefore, dumbbells or kettlebells can be substituted for Jerrycans.

Butters – Odd Object Workouts

For Time

• 1 mile Run
• 6 Tire Flips
• 17 Pull-Ups
• 1 mile Run
• 7 Kettlebell Snatches (53/35 lb)
• 15 Deadlifts (225/155 lb)
• 10 Sandbag Ground to Over-the Shoulders

Rhodri Partner WOD

For Time (in a Team of 3)

• 5 Rounds Of:
• 33 Power Cleans (80/60 kg)
• 12 Tractor Tire Flips
• 420 meter Team Run

Then:

• 129 Burpees

In a team of 3, one partner works at a time. Break up the work as needed (except for the run, which is done together).

Don’t have a tractor tire? Do Clean-and-Jerks (155/105 lb).

Fio Team – Odd Object Workouts

For Time (in a Team of 4):

• 360 Sit-Ups
• 30 Tire Flips (500/350 lb)
• 50 Power Cleans (135/95 lb)
• 60 Push-Ups
• 30 Burpees
• 80 Box Jumps
• 2019 meter Row

One partner works at a time, except for the tire flips for which partners can work together to accumulate 30 total. For all other movements, divide the reps for each movement among partners. Complete one movement before moving to the next.

I’mma Tired Partner WOD

AMRAP (with a partner) in 40 minutes:

• AMRAP (with a Partner) in 40 minutes
• 800 meter Medicine Ball Run (20/14 lb)
• 100 Kettlebell Swings (53/35 lb)
• 10 Tire Flips and Jump Thru (As Heavy As Possible)
• 4 200 meter Fire Hose Drag and Pull (50 ft)
• 100 Alternating Kettlebell Cleans (53/35 lb)
• 50 Push-Ups
• 50 Step Walking Lunges

This is a partner WOD. Run the 800M together sharing the med ball carry. Then complete the other movements in any rep or set scheme in a “you go. I go.” pattern with one partner working while the other rests. Continue until 40 minutes have elapsed.

For the “tire flip and jump thru,” Partner 1 will flip the tire then jump into and out of the center landing on the opposite side completing the first rep. Partner 2 will then take their turn. Partners alternate until 10 reps are completed for the round. If the tire is too heavy for one partner, both may work together to flip the tire and take turns jumping through.

“Fire Hose Drag and Pull,” Partner 1 starts the 200M by grabbing one end of the hose and running until the hose is fully extended. Then Partner 1 turns and faces the starting point and pulls the hose to them until the total length of the hose has been gathered up in a pile between their feet. Partner 2 then grabs the end of the hose and does the same making forward progress toward the 200M mark. Partners continue taking turns until all 200M has been completed. If a fire hose is not available, use a battle rope of similar length.

Scaling

Intermediate

AMRAP (with a Partner) in 40 minutes

• 800 meter Run
• 100 Kettlebell Swings (35/25 lb)
• 10 Tire Flips and Jump Thru (As Heavy As Possible)
• 4 200 meter Fire Hose Drag and Pull (50 ft)
• 100 Alternating Kettlebell Cleans (35/25 lb)
• 30 Push-Ups
• 30 Step Lunges

Beginner

AMRAP (with a Partner) in 40 minutes

• 400 meter Run
• 50 Kettlebell Swings (35/25 lb)
• 5 Tire Flips and Jump Thru (As Heavy As Possible)
• 2 200 meter Fire Hose Drag and Pull (50 ft)
• 50 Alternating Kettlebell Cleans (35/25 lb)
• 20 Push-Ups
• 20 Step Lunges

SSG Atkins

For Time

Cash-In:

800 meter Kettlebell Run (45/35 lb)

Then…

• 50 Box Jumps (24/20 in)
• 50 Wall Ball Shots (20/14 lb)
• 1 minute Hang Hold
• 50 Kettlebell Swings (45/35 lb)
• 50 Ball Slams (20/14 lb)
• 200 meter Farmer’s Carry (2×45/25 lb)
• 1 minute Hang Hold
• 50 Push Presses (95/65 lb)
• 50 Hand Release Push-Ups
• 50 Jumping Pull-Ups
• 50 Tire Flips (230/160 lb)
• 200 meter Farmer’s Carry (2×45/35 lb)
• 1 minute Hang Hold
• 50 Burpees

Cash-Out:

• 800 meter Kettlebell Run (45/35 lb)
• 75 second Hang Hold*

*Penalty for breaking during the 75-second hang hold: perform 75 burpees

For the 1-minute hang holds, athlete may accumulate 1 minute total (break if necessary, but only count time while hanging). However, for the 75-second hang hold, a 75-burpee penalty is assessed for breaking the hold. Only one penalty will be assessed, even if the athlete breaks multiple times. For the burpee penalty, perform the burpees after completing the cumulative 75-second hang hold to finish the workout.