Name: Playbook - Matt Fox - W6/D1
Uploaded: 2022-11-22T04:13:11.687Z
Duration: 32 min
Description: W6/D1

Dave

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

TABATA FORMAT:
20 seconds on 10 seconds off X 8 rounds on the same exercise. Rest 1 minute between exercises

- 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

- 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

- Lower yourself into the bottom of a push up
- Hold position for time

Push up hold

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

- Sitting on the floor with arms behind you for support 
- Kick your legs in circles like you are riding a bike

Sitting bicycle kicks

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

Lateral shuttle (3m)

W6/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.

Drew

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

W6/D1

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