Name: Playbook - Nick Bare - W1/D5 - METCON (“400” Workout)
Uploaded: 2023-07-12T03:07:30.496Z
Duration: 60 min
Description: W1/D5 - METCON (“400” Workout)

Pierre

Nicolas

Erin

Jolbb

Louis

32:08, 215 bench. “Chipper” style, not sure if that was right

Swift

Benny

Catherine

Tyler Nunez

Matt

Jared

Amazing 
Got it done in 35 mins. Surprised, and proud 🥹

Ozzy King 👑

44 mins. Had to go down a little for bench weight and did 24” box jumps

Charley

Embrace that suck and push it out! Good shit

Tanner

I was a huge fan of this workout. A combination of strength and body training can really help individuals who are currently in the Army with the new ACFT.

TJ Bennett

Erik

Manuel

37:50 with same variations as last time l. Kick ass workout

Micah

43:38… minor adjustments, 30” box jump, 185 bench press bench press machine

Ricardo Estrada

Luke

Needed a wheel chair and an adrenaline shot to get back to my car.

Chase

Bobby Leake

Great set. Had to change a couple of things due to minor injuries.

Neil Fletcher

Austin

John Spartan

Yesterday, forgot to click complete after

Cameron

Complete the following for time:

- 50 pull ups
- 75 reps of barbell deadlifts with 135 pounds
- 100 push ups
- 50 box jumps (40 inch)
- 50 bench press (bodyweight)
- 100 squats
- 75 GHD sit-ups

- 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

- Stand with your mid-foot under the bar
- Hold the bar with both hands keeping a neutral spine
- Pull the slack out of the bar
- Pull the bar up keeping your body tight
- Engage your hamstrings & glutes as you go up
- Reach full extension

Deadlifts

- 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

-Stand in front of a box.
-Jump up onto the box landing with your whole foot on the box.
-Stand up to full extension.
-Jump or step down off of box.
-Repeat

Box jumps

- 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

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

The “400” Workout

W1/D5 - METCON (“400” Workout)

W1/D1 - Easy Run + Bench Press Focus (PUSH)

Kelly

Spence

W1/D2 - Deadlift Focus (PULL)

Wow. Cameron really loved this workout. 🤙🏽

Nick

"Easy run" .... wish was hahaha good shit !! 11.2km done ✔️

Shaun Matthews

W1/D3 - Easy Run

Ignacio Rojo

Clay

W1/D4 - Tempo Run + Full Body Strength

W1/D6 - Barbell Squat Focus (LOWER)

Include more mobility exercises to aid in injury prevention or building muscles used for running

Erick

W1/D7 - Rest/Recovery/Mobility

Excited to see the gains by the end of this program

Joaquim

W2/D1 - Easy Run + Bench Press Focus (PUSH)

W2/D2 - Deadlift Focus (PULL)

Mark

W2/D3 - Easy Run

Hardest workout of the week for sure. Almost did the beginner run but I told myself “go one more” because you know you’re intermediate to advanced

W2/D4 - Track Workout + Full Body Strength

45:56 had to do the run on the treadmill since I was at work.

Kyle

Adam

W2/D5 - METCON

Ryan

W2/D6 - Barbell Squat Focus (LOWER)

Casey Guerrero

Chris

Jonathan M Rosario

W2/D7 - Rest/Recovery/Mobility

Gracen Fleming

Split the run and lifting in two different sessions.

Grecher

W3/D1 - Easy Run + Bench Press Focus (PUSH)

Caleb

W3/D2 - Deadlift Focus (PULL)

W3/D3 - Easy Run

I didn't train this week due to a lack of energy. great session for a recovery

brance

W3/D4 - Track Workout + Full Body Strength

Woody

W3/D5 - METCON

Some exercises needed more sets to kill it😎

W3/D6 - Barbell Squat Focus (LOWER)

Britt Gaylor

Jongdeok

W3/D7 - Rest/Recovery/Mobility

W4/D1 - Easy Run + Bench Press Focus (PUSH)

Killed me. Great workout. Pushed through.

Isaac

W4/D2 - Deadlift Focus (PULL)

Completed this workout yesterday, forgot to update.

Mario

W4/D3 - Easy Run

Nice overall workout. Ran 5.5miles before

Jacob Forrest

W4/D4 - Tempo Workout + Full Body Strength

Jonathon Smith

W4/D5 - METCON (Will Lindsay HERO WOD)

Tracy

W4/D6 - Barbell Squat Focus (LOWER)

Always my favorite day especially after a 10 mile run!

James

W4/D7 - Rest/Recovery/Mobility

Ty Burner

Pretty good! Glad to be back after running the LA marathon

Mark Sosing

W5/D1 - Easy Run + Bench Press Focus (PUSH)

Nasty wod. But after doing metcon and runs my legs were sore

Jakob

W5/D2 - Deadlift Focus (PULL)

15.32 miles. 
Ran the EIB 12 mile with the BDE.

Brian

W5/D3 - Easy Run

Thursdays are killer in this plan 😮‍💨

Keith

Runs are brutal workout is bad ass together beast session

W5/D4 - Track Workout + Full Body Strength

Cary

W5/D5 - METCON week 5

SERIOUSLY SAVAGE! Please add a weight recording section to the workouts. Would take this course from a 9 to a 10. Thanks.

W5/D6 - Barbell Squat Focus (LOWER)

Great recovery day to start a new workout week!

W5/D7 - Rest/Recovery/Mobility

W6/D1 - Easy Run + Bench Press Focus (PUSH)

W6/D2 - Deadlift Focus (PULL)

Brandon Sirlin

Chris Jedding

W6/D3 - Easy Run

W6/D4 - Tempo Workout + Full Body Strength

Heavy breather. 1:05:59 (45db) same time as last time, but felt better doing it.

W1/D5 - METCON (“400” Workout)

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