Name: Playbook - Matt Fox - W1/D3
Uploaded: 2022-11-22T04:13:11.582Z
Duration: 45 min
Description: W1/D3

Woaaaw 🔥🔥🔥🔥🔥
The sweat was real 💪🏽

Sarah

Dave

Zach

Ivan

Tough, had to go to knees for the remaining sets of the pushups.  Just means I have room to progress.  Get Some!!!!

Tim Neill

Harder than you’d think. But a good workout

Drew

More exercises into routine (timings seem off as am able to complete much quicker than guidance suggests) 

Supersets added maybe?

Didn’t seem it was going to be tough but it sure was!! Great Friday workout

Andrew Hunt

Sets and reps! Not a circuit! 
Work through each exercise and all its sets and reps before moving on

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Start with your hands just outside the shoulders and shift your weight slightly forward 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Forward leaning push up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Weight into the hands
Explode off the legs while keeping the core engaged

Platform hop overs

W1/D3

Woooow 😅😅😅😅
This workout is efficient and brutal 🤣🤣🤣

It’s a good baseline to know where I am at with my fitness. Lots of work to do!

Daniel

I can’t change kilos into reps, or seconds etc the rest is great!

Adolfo

W1/D1 - baseline Test

Amazing sesh 💪🏽 We sweated like crazy 💦💦💦💦 
Loved it 👍🏽

Adam

W1/D1

Kirk

That was awesome 
Arms are shaking - yeah!!!🔥💪

W1/D2

W1/D4 REST DAY

Finally working out for function/ability.  Nice one

Chase

Moritz

W1/D5

Rowdy

Highlighted a few of my weaknesses. Looking forward to seeing how I improve as I work through the program

Shane

W1/D6

Single bar dips was too hard for my level

Tyler

W2/D1

Awesome 
Pull-ups are kicking my butt. Coming back Stronger 💪🔥

Sucks having to use a band with some of these due to a niggle in the shoulder but this workout definitely kicks you in the ass.

Couldn’t do the wall walkouts very well so did planks instead. The hold were killer!

W2/D2

W2/D3 Rest day

Jack

Definitely needed that rest day before completing this bad boy 😅🥵

W2/D4

Awesome 
Did not do the cardio in this session 
Cardio will be done in second workout of the day

W2/D5

Awesome training plan. I feel much more comfortable with my body and relaxed

Christoph

Third time doing it.  Great burn.  Swapped a few things to keep it fresh but fun concept

W2/D7

W3/D1 Rest Day

Manageable. Some exercises were tougher than others after a hard days work. But good fun

W3/D2

AwesomeWorkout !!!🔥🔥💪
Completed some of the pull up & chin-ups as negative reps only. 
Arms and back are lit 🔥

Arms were completely dead by the third group

W3/D3

Wall walkouts !! Yeah!!
Great session 🔥💪

Great workout for shoulder and core. Couldn’t do walk outs because cut on the palm. Will make them up when it heals

W3/D5

W3/D4

Great workout for a Saturday morning! Completed just over min 40. Be sure to warm up with plenty of shoulder movements for this one.

Michael

Definitely feel the workout intensity progressing as I go. Programming on point 💯💪🏻

W3/D6

Pike holds and Wide p ups were extra hard being at the end of the workout.

W4/D1

I found most of this fairly easy so I added reps I like when there is an advanced set.  Solid workout though.  Thanks

W4/D2

Awesome 
Lots of the pull ups are beyond my current 
Great workout 💪🔥👍capabilities - Archers!

Even with the bands the archer pull-ups felt a bit awkward but otherwise great workout!

I’m hoping to get the archers one day but not yet

W4/D3

Good workout. Harder than I thought by the end.

W4/D4

Good workout. Wall sits aren’t fun at the end 😉

W4/D6

🔥💪👍
Awesome workout!!

Pull ups - just keep coming back - improving 😁

W4/D7

W5/D1

W5/D3

Typewriters were harder than I remember. Good workout out

W5/D4

Legs burning.   Surprisingly tough without weights

W5/D5

W5/D6

Harder than it seems if you keep to 1 minute between rounds

W6/D1

Awesome 
Struggle to complete some of the exercises- just modify & get better

W6/D2

Single bar dips at the end?! Rough!!!! Ahhahaha

Awesome workout!
Pushups fit in nicely with
My Mental Health Challenge of 2000 pushups in 23 days !

W6/D3

Yeah! Very hard, did not get arepa & utilized band for assistance. Great workout! Thank your

It took me forever to complete it. It is a little bit too much for my level

W6/D5

W6/D6

W7/D1 - REST DAY

W6/D4 REST DAY

W5/D2 REST DAY

W4/D5 REST DAY

W2/D6 REST DAY

Great
Had to modify some 
Not sure if I did the
Super sets correct tough workout 👍😁

W7/D2

W7/D3

Wall walk outs and handstands!!!
Awesome 😎

W7/D4

W7/D5

W7/D6

Awesome 
Shoulders are cooked !!!😁🌟🔥

W8/D1

W8/D2

W8/D3

W8/D4 REST DAY

W8/D5

Good ab work.  Confused by 1 rep of bicycles.  Figured 5 sets of 15 seconds

W8/D6

Wow - awesome 
20 to 30 seconds rest between exercises

W9/D1

W9/D2

Awesome!
Wow - the pull ups!!!

Getting better - slowly….

Hard.  Still can’t master 12 pull-ups but assistance band was key.

W9/D3

W9/D4

W9/D5 rest

Legs burning and heart pumping at the end

W9/D6

W9/D7

W10/D1

W10/D2

W10/D3 REST DAY

WOW!!
I can do a handstand!!!🎉😁🌟

W10/D4

W10/D5

W10/D6

W11/D1

W11/D2

W11/D3 rest day

Oh my - WOW
Great workout- love the handstands 🔥👍💪

W11/D4

Archers are too much for me. 
Awesome workout

W11/D5

Awesome. 
Pistol squats need some improvement on flexibility 🙏💪

Could not do the assisted pistol squad due to a leg injury

W11/D6

W11/D7

W12/D1

W12/D2

W12/D3

W12/D4 - rest day

W12/D5 rest day

Loved this program 
I May repeat it. 
Thank you Matt🔥🙏😁

Was pretty mean program put 3kg of muscle on as well as losing fat. At 57 found a couple of exercises hard  but al in all recommended. On to kettle bell workout now

W1/D3

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