Name: Playbook - Nick Bare - W1/D1 - Push Strength + Run
Uploaded: 2023-07-12T03:07:30.284Z
Duration: 45 min
Description: W1/D1 - Push Strength + Run

Crazy tough towards the end. Only managed to get 1 handstand push up. I’ve been humbled today

Andrew

Ralph

Very nice workout. Instead of med ball pushups I did Diamond, nasty fatigue.

Casey Guerrero

Kristian

This was tough. I was smoked after the pushups, which tells me I have some work to do before I can excel at this program. Went too heavy on the DB press, which didn't help lol. Couldn't even hold myself by the Medball pushups, so I skipped those and the Handstand pushups. Did the 3 mile at about 9:30/mi. This workout was a reality check lol.

Sameer

Christian

David Prieto

Tyshaun

So hard. I can’t do the hand stand push ups yet. But I’ll keep trying.

Kelli

Aaron

Jack

Jordan Cooper

Awesome first workout. A lot of work to do though to get better

Memi

Lauren

Needed a substitute for the handstand push up. Did pike pushups

Chris

André

Started my first day of ranger prep wasn’t to hard some sets made me fight and I liked it hoping to bounce between this and hybrid athlete and see what happens

Jackson 

I'm 19 years old training to be the fittest I can be for the army... I thought I was athletic but man this workout pushed me to the limit. Thx for this!

Fernando

What a challenge, but definitely a good start

Joseph Reifenberger

Theo

Christopher

Perfect start for my training orientation

Eric

So hard haha I’ve never trained such high volume so this will take some getting used to

Liam

Esteban

Rowdy

Missing some reps on some but went for failure

Yasien

Dominique

Samuel

Santiago

Erick Perez

Mike

Wyatt

Tough for day one but it's what I needed.

Evin

Started prepping for school. Love how this app is formatted! Great content. Excited to see what results come out of it!

Aczael

Guillermo

Caleb

yangBAE

The medicine ball push ups was a killers but great workout

Great work out. I’ve got my expert soldiers badge coming up at the end of April and this workout was exactly what I’m looking for!

Great work out definitely died at the medicine ball push up. #Motivation is contagious. 
Overall great workout.

Taurus

Once I got to those medicine ball push ups it was over for my chest 😂👌🏽 fye workout

Orion Kade

Emille

Adam

Fucking hell It was hard, but I like it man

Brian Perdomo

Tyger Goslin

quay jones

Pablo

- Pushups 4 x 25
- Dumbbell bench press 4 x 8-10
- Overhead barbell press 5 x 5 
- Dips 3 x 15
- Tricep extensions 3 x 15
- Medicine ball pushups 4 x 20 
- Hand stand pushups 4 x amrap ( as many reps as possible)
- Complete 3 miles at an easy pace (RPE 3-4) (Zone 2-3)

Push Up

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

-Start in pushup position with your hands on a med ball.
-Lower yourself down to the ball while keeping your elbows at your sides.
-Press away from the ball to full arm extension.
-Repeat

Medicine ball pushups

- Face a wall in a standing position
- Kick your feet up so you're in a handstand position against a wall
- Squeeze your abs, glutes and thigh muscles
- Lower yourself toward the ground as far as possible
- Push back up and repeat

Handstand Push-Ups  (as many reps as possible each set)

3.0 mi Jog

Running

W1/D1 - Push Strength + Run

W1/D2 - Ruck + Core

Absolutely brutal. Could t make it all the way through. Success?

Daniel

W1/D3 - Pull Strength

So necessary, I appreciate this workout for recovery!

Erick Montalvo

buck

W1/D4 - Dedicated Mobility

Greg

Nice wod. Felt better then the last time I did it. But still need to improve.

W1/D5 - Run + Bodyweight Movements

Leah

Nasty workout. Burpees destroyed my shoulders.

W1/D6 - Lower Body Strength

Nice intervals. Felt really good. Nice ab wod.

W1/D7 - Run + Core

Brutal workout. Medicine ball pushups destroyed me again.

Amazing workout been going good I think this workout definitely helps prep

Chapmen

W2/D1 - Push Strength + Run

Crazy how much the cardio is getting better. Been loving it!

W1/D1 - Push Strength + Run

Community

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