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Best Tire Flip Workouts for Conditioning and Mental Strength

Boost your power with these Tire Flip Workouts.

Part of Strongman training, tires are also a backyard CrossFit staple. The big objects make a pounding sound as they come crashing back down to the floor – they’re impressive and also slightly intimidating.

Tire flip workouts are a unique way to improve your conditioning and strength. They are an impressive workout because tire flipping targets many muscles in your body at the same time, all while using cardiovascular output.

The amount of weight you lift decreases the higher you lift the tire, so the amount of force you need to apply at any given point in the lift will constantly change.

Because tires are heavy and awkward, you should be especially mindful of your technique when flipping them to avoid injury.

Tire flip technique:

  • Whether you can flip that tire over depends largely upon your strength and technique.
  • The hardest part is getting started, as the tire will lie inert on the floor and you’ll need more force to move it when it’s flat on the ground.
  • Place your feet in a squat stance, about a foot between your toes and the tire and, dropping your hips, wedge your fingers between the tire.
  • Press your upper body against the tire and press forward, getting on your toes.
  • Extend your hip, still pressing forward and with your arms bent – it’s all leg force that should get the tire off the ground.
  • Once the tire is off the ground, take a step with your non-dominant leg and kick with the other. Pull a little with the arms to keep the momentum high. Lifting the tire should be one continuous, fluid, smooth motion.
  • The knee kick is key to push the tire up. Many people get the tire off the ground but struggle to complete the flip, overexerting their arms trying to curl the tire up – use your leg force instead and keep the tire in motion by kneeling it at the right time.
  • This is not a conventional deadlift. As heavy as the tire might be, with the floor supporting the tire as well, you only need to lift half its weight.

There are, of course, different techniques to lifting a tire. You can either use a snatch grip or a narrower, sumo grip. Picking the tire up and dropping under it, like you would with a clean, is also an option, yet kicking it with the knee is nicer on the joints.



21-15-9 Reps for Time:

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

This Memorial WOD was created by Endeavor Defense and Fitness (Hilliard, OH, USA) as a tribute to the owner, Aaron’s, “amazing grandfather, Guido Jannetti Sr.”

This workout will work your stamina and conditioning. As a triplet, it’s a medium length workout that will test your whole body.

Nike-Tire-Flip back workouts

Tire Flip Conditioning

3 Round for Time:

  • 5 Tire Flips
  • 10 Box Jumps

Flipping a tire is less about lifting and more about pushing, leg strength and timing. Tire flip workouts provide a high level of metabolic output as well as physical and mental stressors.

Heavy tire flip

You might come across such a heavy tire that it’ll be hard to flip it in a smooth, continued motion. In this case, you’ll have to lift the tire in two steps: bring the tire up and freeze in on your thigh, then keep your hands under the tire, dig and drive it up, using the force in your legs instead of your arms to flip it over.

Granite Mile

4 Rounds for Time:

  • 10 Tire Flips
  • 100 meter Farmers Carry (2x25lb)
  • 10 Push Ups
  • 100 meter Farmers Carry (2x25lb)
  • 10 Air Squats
  • 100 meter Farmers Carry (2x25lb)
  • 20 Sledge Tire Hits
  • 100 meter Farmers Carry (2x25lb)

Flipping a heavy tire can be more fun than jogging on a treadmill and still provides the same intensity (a lot of energy in a short amount of time) as a traditional cardio workout.

I’mma tired

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

scaling tips crossfit beginners kettlebell swingSource: Stevie D Photographer

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 centre 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.

If a fire hose is not available, use a battle rope of similar length.

This is a long and heavy conditioning workout by Coach Creation WOD.

Rhodri Tire Flip Workout

For Time (in a Team of 3)

5 Rounds Of:

  • 33 Power Cleans (80/60 kg)
  • 12 Tire Flips
  • 420 meter Team Run


  • 129 Burpees

One partner works at a time, you can break up the raps as needed except for the run, which is done together.

This WOD was created by CrossFit Aberdeen in memory of Rhodri Thomas. “Rhod loved team WODs, so this is a 3 in a team WOD. He loved his Heavy Power Cleans and Strongman Stuff so thats in there, and he hated running, and burpees so guess what, he cant have it all his way – he wouldn’t want that anyway!” CrossFit Aberdeen said.

Tire flips add variety and test your strength in new ways.

Conditioning Tire Flip Workout

10-9-8-7-6-5-4-3-2-1 Rounds for Time:

  • Tire Flips
  • Burpees
  • Kettlebell Swings (24/16kg)

This workout will leave you breathing hard and will work both your strength and conditioning. You’ll be able to catch your breath during the tire flips, but keep a steady pace throughout. This workout will test your core strength and stamina.

Jason Khalipa Tire Flip CrossFit Workout

5 Rounds for Time:

  • 50m Sled Push
  • 50m Tire Flip
  • 50m Sled Push
  • 15 Hip Extensions
  • 5 Snatches (135/95lb)

This is long workout taxing the posterior chain primarily – it might feel hard to walk after this one! The mix of sled pushes, tire flips, hip extensions and snatches is essentially all posterior chain work.

Time to Chipper

For Time:

  • 50 Toes To Bar
  • 50 Wall Ball Shots #9/6
  • 50 Double Unders
  • 40 Tire Jumps
  • 40 Kettlebell Swings #24/16
  • 40 Cal Row
  • 30 Walking Lunges
  • 30 Sumo Deadlift High Pull #43/30
  • 30 Double Unders
  • 10 meter Tire Flips

CrossFit Tire Flip Workout

Partner WOD for Time:

  • 10 Alternating Tire Flips (Or 5 Reps On A HEAVY Tire Side By Side)
  • 200m Run Together
  • 6 Alternating Rope Climbs

Scale up the rope climbs to legless. Use only minimal rest between rounds.

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