Name: Playbook - Matt Fox - W6/D3
Uploaded: 2022-11-22T04:13:11.694Z
Duration: 45 min
Description: W6/D3

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

Adam

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

Dave McN

Chest and arms 

Reps and sets. Finish the exercise and all it’s reps and sets before moving into the next exercise

- Perform push ups with one arm in a wide push up position and the other in a tricep push up position 
- Complete desired reps then repeat on the opposite side

Staggered Push Ups

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

Clap 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

- With your elbows in, bend your elbows and duck your head under the bar
- Once your head is under the bar, push your body back to the starting the position by straightening your elbows

Bodyweight tricep extension from bar

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

Push up hold

- Lower down into a push up
- Shift your weight back until your forearms are on the ground
- Drive your weight forward 
- Push up to starting position

Tiger push ups

- Place your hands just outside shoulder width 
- Bend at the elbows lowering your body 
- Extend your elbows to press yourself back up

Single bar dips

W6/D3

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

Sarah

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 👍🏽

W1/D1

Kirk

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

W1/D2

Woaaaw 🔥🔥🔥🔥🔥
The sweat was real 💪🏽

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

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.

Drew

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

Andrew Hunt

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

Chris

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

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 👍😁

W6/D3

Community

More workouts from Matt Fox