Name: Playbook - Matt Fox - W5/D1
Uploaded: 2022-11-22T04:13:11.668Z
Duration: 45 min
Description: W5/D1

Dave

Drew

Complete as many rounds as possible in ten mins on the given circuit . With a 3 minute rest before moving onto the new AMRAP part

- Jump rope with the rope passing under your feet once each jump

Skipping

- Hinge at the hip and sit back and down into a squat
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down repeating the sequence

180 squat jump

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Chair dips

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Amrap 1

- Run in place touching your heels each step 
- Increase speed as you feel comfortable

Heel taps

- Stand with your feet shoulder width apart 
- Step back into a reverse lunge until both legs are bent at 90 degrees 
- Stand back up to the starting position and lift your knee forward 
- Complete desired reps then repeat on the opposite side

Reverse Lunge with Knee Drive

- Begin in an elbow plank position 
- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank hip dips

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Amrap 2

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Australian pull-up

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes walk your feet out then back in

Supine walk outs

- Lying on the floor 
- Criss-cross your legs back and forth 
- Keep your core engaged

Scissors

Amrap 3

- Shuttle run laterally touching the ground on each side
- Increase speed as comfortable

Lateral shuttle (3m)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Repeat both directions

Kick sits

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you push up

Decline push up

Amrap 4

W5/D1

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

Adam

W1/D1 - baseline Test

W1/D1

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

So many pull ups/ holds. An initiation back into working against my bodyweight 😂💪

Brad

W1/D2

Didn’t feel bad at first but was dripping in sweat by the end!

Tyler

Zach

W1/D3

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

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!

W5/D1

Community

More workouts from Matt Fox