Name: Playbook - Nick Bare - W1/D5 - Chest/Back/Core Workout
Uploaded: 2023-07-12T03:07:30.324Z
Duration: 60 min
Description: W1/D5 - Chest/Back/Core Workout

Gary

Nick beavon

Taylor Young

Miki

John

Jolbb

Brutal chest and arm pump. Had alot more energy without a run

Casey Guerrero

Junior Rua

Ignacio Rojo

Guillaume

Workout was great. Had to modify a bit around broken foot and broken arm recovery but first workout in almost a month so I'm stoked.

Jessie Allen

Jack

Anonymous

Great workout. Really enjoyed having to accumulate 100 push ups and 50 pull ups. Nice way to train.

Faith Arbuckle

David

Daniel

John Paul

Good workout! Had to scale some of the reps and alter some of the movements cause all the gyms on base where closed thanks to the freezing rain ☹️ equipment was limited to my small hotel gym

Audrey

Struggling like crazy on the core/push ups/pull ups. Definitely can’t hit those reps yet without breaking things down into a stupid amount of sets haha. Also find my self switching out some things for similar alternative exercises (L-Sits are impossible for me right now). I would love to see some beginner/alt routines for newbies 👊🏼

Robert Tyler

Straight up nasty. Plenty of suck!  Embrace it!

Grant

Brandyn

Allow users to input how much weight they used on each set so they can track it the next time they do that exercise.

Mike

Jarrett

Christian Reyes

Working a mid shift again, so these workouts are kicking my ass but I love it

Darrin sawn

Chris

Matt

Carson

Dustin

Jake

Leonard

Would like to be able to track my weight. And as way to access historical data - as we proceed through through the works.

Joel

Dude the ab circuit in the beginning was a good warm up and now I can’t feel my chest. 😂

Austin

Maximilliano

Bomb ..Should we be doing reps before the working set?

william

Karl Ken

Hard! Couldn’t complete part of the workout but always improving 💪🏻💪🏻

Alvaro

Rach

Kyle Hall

Chest/Back/Core Workout

- Core Circuit
- Barbell Bench Press
- Svend Press
- Push Ups
- Dumbbell Rows
- Farmer Carry
- Pull Ups
- Arm Superset

Complete the following exercises for 5 rounds. You have 3 minutes to complete all the exercises and use the remaining time to rest before the next round starts:

- 20 pulse ups
- 20 seconds L-sit
- 10 hanging leg raises

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse Ups

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

Core Circuit

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

Barbell Bench Press

- Hold the dumbbells together
- Press the dumbbell up engaging your upper mid-chest
- Come down in a controlled motion keeping dumbbells close

Svend Press

* Complete 100 reps in as few sets as possible 
- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

- Hold two dumbbells by your sides
- Pinch your scapula
- Wal forward keeping your core tight

Farmer Carry

* Complete 50 reps in as few sets as possible.
- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

Complete 3 rounds: 12 reps of cable bicep curls and 12 reps of dumbbell tricep extensions (per arm) with 1 minute rest in between each round.

- Hold the bar with your palms facing away from you
- Curl the bar up engaging your biceps
- Come down in a controlled motion keeping your core engaged

Bicep Cable Curl

- 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

Arms Superset

W1/D5 - Chest/Back/Core Workout

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

Eric

W1/D1 - Easy Run + Push/Core Workout

Sierra

Robert

W1/D2 - Easy Run + Pull Workout

Andrew

Its fun getting back to lifting more after doing the hybrid challenge

W1/D3 - Easy Run + Lower Body/Core Workout

Epic run this morning. PUSH-UPS, Great way to end the day.

Eric Anthony Hermosillo

W1/D4 - Easy Run

Definitely felt the pump. Incredible workout.

W1/D6 - Long Run + Bodyweight/Core Workout

W1/D7 - OFF/Active Recovery

James santiago

Excellent workout very hard, but very doable. I feel accomplished and excited for the week.

W2/D1 - Easy Run + Push/Core Workout

oscar vasquez

Good back workout ended with a 2 mile run

It was a great workout not overly challenging just enough to get a great pump and I’m feeling super strong on week two compared to week one so excited to see where the next 10 weeks ago

W2/D2 - Easy Run + Pull Workout

Great workout from start to finish the quarter store definitely is hard but you can finish it love this program

W2/D3 - Fartlek Run + Lower Body/Core Workout

W2/D4 - Easy Run

Blake

W2/D5 - Chest/Back/Core Workout

Good body weight workout! Had to break the circuit up in half but still got it done!

W2/D6 - Long Run + Bodyweight/Core Workout

5/5 would recommend 👍🏼

Seriously though. I hate rest days 😩

Colten

W2/D7 - OFF/Active Recovery

Great Christmas eve workout. 2.5 miles ☑️

Awesome work out and start to finish. It was a good challenge. I like the beginning warming up the core get your Headspace right for a hard push after great day.

W3/D1 - Easy Run + Push/Core Workout

Jenny

W3/D2 - Easy Run + Pull Workout

W3/D3 - 800 meter repeats + Lower Body/Core Workout

3 miles 
100 pushups 
50 pull ups
Shoulder and arm work ✔️

Nice easy day
3 miles.  10x5 Pullups
10x10 pushups

Hamdy

W3/D4 - Easy Run

Relandi De Smidt

W3/D5 - Chest/Back/Core Workout

6 miles 
Lifting complete ☑️ 
New years training day

Johan

W3/D6 - Long Run + Bodyweight/Core Workout

Zachary

W3/D7 - OFF/Active Recovery

Absolutely killer workout loved every moment of it. Completely thrashed at the end. Can’t wait to do tomorrow.

W4/D1 - Easy Run + Push/Core Workout

Great workout loving this every week gets better and better

Hit 305 deadlift haven't done that in a while. Very nice

W4/D2 - Easy Run + Pull Workout

Workout was solid feeling strong working on range of motion a lot lately

W4/D3 - Easy Run + Lower Body/Core Workout

Matt B wod
5rds
5 burpees
10 Pullups
20 wall balls
30 pushups
.25 run
Time: 32:40

Add another 50 pull ups and 200 squats for a Murph to get ready for Memorial Day! 50 mins.

Lucas

W4/D4 - Easy Run

W4/D5 - Chest/Back/Core Workout

Robbie

W4/D6 - Long Run + Bodyweight/Core Workout

One month down!! Loving the results so far!!

Mike Kenitz

Jake Kiser

W4/D7 - OFF/Active Recovery

Holy new PR’s all around, and feel like I still had more left in the tank.  Except my run still sucks nuts.

W5/D1 - Easy Run + Chest/Tricep/Core Workout

W5/D2 - Easy Run + Back/Core Workout

Michael

W5/D3 - Lower Body/Easy Run Off

Willy wod
3rds
800m run
5 - 225 squat
200m run
11 Pullups
400m run
12 kb swing (65lb)
Time: 37:37

I made It priority to actually hit the 4 mile mark AND take your advice on the MAF method. I’ve never run 4 miles in my life and focusing on keeping my heart rate where It should be, I felt I could run forever. Thanks for your motivation to GO ONE MORE!

Zach Landing

Bump it up with 50 more pull-ups and 200 squats. #Murph

W5/D4 - Easy Run

W5/D5 - Shoulders/Accessory/Core Workout

Sebastian Ledlow

Change up the body weight circuit each week

Holt

W5/D6 - Long Run + Bodyweight/Core Workout

Jenny Westphal

Loretta

W5/D7 - OFF/Active Recovery

W6/D1 - Easy Run + Chest/Tricep/Core Workout

Nice back wod. Pullups felt easier and was able to do more reps.

W6/D2 - Easy Run + Back/Core Workout

Brutal leg day. Went up in weight on lunges and destroyed my legs.

W6/D3 - Easy Run + Lower Body/Core Workout

Shane Decamp

W6/D4 - Easy Run

Workout was brutal. No running but alot of volume.

W6/D5 - Shoulders/Accessory/Core Workout

Austin Wilder

W6/D6 - Long Run + Bodyweight/Core Workout

I fell behind on the routine so no rest days for me for awhile 🤣

Jaylen

Blake Inman

W6/D7 - OFF/Active Recovery

Brutal workout. After that second set of pushups the workout was brutal

W7/D1 - Easy Run + Chest/Tricep/Core Workout

Great workout, I’m still pretty sick, so I took it fairly easy today.  Makes me sad.

W7/D2 - Easy Run + Back/Core Workout

Great for you. Shitty for me. Still sick AF, just can’t get over it and get a good workout.

W7/D3 - Track Workout + Lower Body/Core Workout

W7/D4 - Easy Run

This entire program is a great workout! I follow it everyday. I've never felt stronger.

W7/D5 - Chest/Back/Core Workout

Very nice workout. Run felt easier than normal. 7 miles.

Change these up. Shouldn’t be the same thing every week

W7/D6 - Long Run + Bodyweight/Core Workout

W7/D7 - OFF/Active Recovery

Brutal chest day. Second set of pushups destroyed me the rest of the wod

W1/D5 - Chest/Back/Core Workout

Community

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