Name: Playbook - Devon Levesque - W4/D1
Uploaded: 2023-11-07T17:50:41.959Z
Duration: 45 min
Description: W4/D1

Josué

Def one of the tougher days. But to be able to mentally push the mind and body to complete is a great feeling after. Thankful for this program

Amir

Cordarryl Faulkner

Abdulaziz

Jonathan

those 100 burpees around 9 minute mark 😳 smacked me in the face! felt better this time around though 💣

Brian

1 mile run ( warm up )
100 burpees
90 sit ups 
80 bw squats 
70 push-ups
60 lunges (each leg)
50 pull ups
40 box jumps 
30 deck squats
20  wall burpees
10 man - makers

Run for time or distance specified
*1 mile

On these burpees try to get height on the jump.

Burpees (new)

Sit-up

Right into a basic air squat going fast and using explosive movement.

Air Squats

-Lower to the bottom of a pushup 
-At the bottom lift your hands off the ground
-Replace your hands and push-up
-Repeat

Push-up hand release (new)

-Perform walking lunges for reps
-Make sure to it equal amounts each leg

Lunges

-Grasp a bar in an overhand position
-Pull yourself up towards the bar until your chin is above the bar 
-Repeat

Pull-up

Stand in front of a box 24-30" tall 
-Jump onto box 
-Jump or step back down to ground and repeat

Box jumps

-Lay on the ground with your feet flat on the ground
-Sit up with momentum and stand up to feet
-Sit bak down and repeat

Deck squats

-On your hands and feet near but facing away from a wall 
-Tuck and kick both legs up onto the wall and full body extension
-Reverse movement 
-Repeat

Wall burpees

Holding a dumbbell in each hand perform a weighted burpee with an overhead press instead of a jump

Manmaker (variation)

W4/D1

Really tough - the death by burpees is a lot harder than than you expect. Don’t have a pull-up bar so had to substitute lat pull-downs during the pyramids but feel great afterwards.

Christopher Nutter

That was beyond fucked at the end pushing myself on the mile I thought I was going to vom 😂  could only get to 14 on burpees, went down by 10 and pushed for as many as possible the last minute

Aliya

Awesome, wasn’t sure hot much my heart rate would go up. It looks like a short workout. But damn! I feel gooood! Let’s go!!!’

Austin

W1/D1

That was so cooked with the high # of burpees at the end

F@ckin terrible. Seeing stars. Soaked in sweat.

Ryan

Luke

W1/D2

Got to 120…maybe 130 sit ups at the end. Really felt them activating by that last 50. The 10 rounds didn’t feel as bad compared to day 2

After all those burpees yesterday this felt more doable. Probably also due to getting used to the intensity. Loving it.

Mark

W1/D3

Couldn’t finish the last mile 🥵 my legs are cooked

Nick

W1/D4

I underestimated this workout. My running pace was way to quick, and I crashed in the fourth round.

Aaron Durham

W1/D5

Loved it! Such a throwback moment. Chose Day 5 to get some sprints in.

Julio

W1/D6

Tia Blackley

Josh

W2/D1

W2/D2

Simple but effective. I’m drenched in sweat.

Workout felt lazy on the creators part. All workouts for W2 consist of the same exercise. No targets for the allotted time. Not to mention, these are the most simple workouts. I don’t need to pay for subscription when it says to do push-ups, sit ups, squats and sit-ups for 40 minutes. Disappointed

W4/D1

Community

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