Name: Playbook - Eric Hinman - W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!
Uploaded: 2022-12-12T13:33:37.156Z
Duration: 75 min
Description: W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Justin

Darren

Luis

Michael

Vasco Biscoito

Hard!! I’m out of shape and rehabbing a chronic back injury. I liked the sequence, though!

Bryan

Todd

Marisa Kopczinsky

Cody

Awesome. Good leg workout. It’s a good push

Jessica

Rowdy

The kind of workout I need as a firefighter 👍🏼 wow.

Daven

Great first workout. Great diversity of workouts. Really enjoyed it and looking forward to the next.

Kelly

Stuart

Nice to get back to some good conditioning workouts!

Alex

Second time going through this program and it still kicks my a$$

Jeff martin

That’s for taking it easy on me(sarcasm) won’t be able to move my legs tomorrow.

Matt

Need to spend some time in couch stretch….

Carl

Jackson

First workout since being injured in late 2022 so definitely a bloody great icebreaker

Angel

Patrick Krauss

Después de una año sin entrenar y con una operación de espalda L1 S5 ha sido muy duro pero sabe a gloria!!! 💪🏼💪🏼💪🏼

Jeramy

James Walsh

Connor

Crazy workout, assault bikes at the end absolutely killed me🔥

Pablo

Joshua

Killer leg workout. Quads and legs are extremely pumped. Thanks Eric.

Eric Anthony Hermosillo

Tyler Whitt

Destructive. Did 6x 15 cal instead of 20 cal since I'm a woman. I hope that's ok?

Michelle

Stephen Fisher

Michael Fishwick

Chris

MANSOOR

Scott

It was great. Really felt the hard work. I will definitely complete the full program. Thanks!!
Carlos Bustamante from México city.

Carlos Bustamante

Great first workout! Excited to continue on with the program!

Zach

Mitch

Jacob Forrest

Daniel Tocco

Tru View 

Awesome. I will definitely be a long time user of this program. Thanks Eric!

Taylor

Great mixture of body building and CrossFit. Love it.

Chase

Jose

Build intensity with each round. Get your heart rate up on the med ball jump squats.

Inch worms

Med ball jump squats

Med ball push ups

Warmup - med ball jump squats, med ball pushups, inch worms

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Take 2 or 3 warm up sets - 6-8 reps building in weight. The main sets of 4 x 10 should be done at around 60% of your one rep max

Front squat

5 second pause in the hole, and then explode up. Do these at 62% of your one rep max

Pause Front Squat

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up


Pick a moderately heavy weight. You should have some reps left in the tank. I use a 70# kb

KB goblet squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Do this as a 8 minute EMOM
Min 1) 60 sec wall sit
Min 2) rest
4 sets

Wall sit

- Push your hips as you come down
- Reach parallel and explode up

Your quads should be on fire by now!

Jump squats

6 sets, 20 calories as fast as possible, rest time = 3x work time. Example, if it takes you 30 seconds to complete the 20 calories, rest 90 seconds until doing your next set

Fan bike

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Earlen

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

Jared

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Evan

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Tyler

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

Usman Mozumdar

W1/D5 Shoulders + Pressing - Strength + Conditioning

45min was tough but I got it done! 👍🏻

W1/D5 Optional - Recovery Infrared sauna session

W1/D6 Active Recovery Day

W1/D7 Optional - Recovery - Ice Bath

The amount of bitching and mourning is definitely worth it haha

Jacob Robinson

W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!

W2/D2 Chest, Arms, and Upper Body + Conditioning

Danny

Katie

W2/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Sauna was killer, ice bath + hop in the snow in PC was even better.

W2/D3 Optional - Recovery Contrasting Heat / Cold

Good way to loosen up.  Pretty stiff from the day before, feel great now.

W2/D4 Aerobic Cardio

Only managed 6 box over burpees in 30 secs, but that was destructive enough 😂 and assisted pull-ups...my nemesis...could barely do 5x 10 reps and that was it. Doing my best here 🥺

Great workout back after the holidays. Thanks Eric!

W2/D5 Shoulders + Pressing + Conditioning

Meant to hit 5 stars, good way to end the day

W2/D5 Optional - Recovery Infrared sauna session

Went to failure on the burpees and mountain climbed the rest

W2/D6 Legs + Core + Conditioning

W2/D7 Active Recovery Day

The ice bath; not my favourite. But hope it works.

Sean

W2/D7 Optional - Recovery - Ice Bath

Samuel

Thomas

W3/D1 Squat Day + Aerobic Conditioning!

The emom was el brutal I took and extra minute total of rest threw it

W3/D2 Chest, Arms, and Upper Body + Conditioning

Glenn Tanti Cuschieri

W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W3/D3 Optional - Recovery Contrasting Heat / Cold

W3/D4 Aerobic Cardio

Burpee pull ups...pull ups in general, I'll need to keep working hard to be able to do them someday 🥴 but hey, still fighting and loving the workouts!

W3/D5 Shoulders + Pressing - Strength + Conditioning

Great way to end the workouts and be ready for tomorrow.

W3/D5 Optional - Recovery Infrared sauna session

W3/D6 Legs + Core + Conditioning

W3/D7 Active Recovery Day

W3/D7 Optional - Recovery - Ice Bath

W4/D1 Squat Day + Aerobic Conditioning!

Merna

W4/D2 Chest, Arms, and Upper Body + Conditioning

Gym doesn’t have a sand bag but otherwise great!

I never thought that kb swing and burpees combo would be this destructive 🙃 
And I love the deadlift + box jumps combos 👌

W4/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W4/D3 Optional - Recovery Contrasting Heat / Cold

Nick

W4/D4 Aerobic Cardio

The next shoulder workout isn’t very specific, I repeated this workout in place of the other one

Matt Aiello

W4/D5 Shoulders + Pressing - Strength + Conditioning

W4/D5 Optional - Recovery Infrared sauna session

W4/D6 Legs + Core + Conditioning

W4/D7 Active Recovery Day

W4/D7 Optional - Recovery - Ice Bath

Great workout, wall sits were a proper dusting!!

Second time going through this and it’s better than the first!

W5/D1 Squat Day + Row Aerobic Conditioning

W5/D2 Chest, Arms, and Upper Body + Conditioning

Jaime

Assault bike is for the understanding of how easy life can be once you finish EMOM

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Community

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