Name: Playbook - Nick Bare - W3/D4 Block 1 - Home training
Uploaded: 2023-07-12T03:07:30.427Z
Duration: 45 min
Description: W3/D4 Block 1 - Home training

Jason

Eric Anthony Hermosillo

yangBAE

Michael

Brian

Luke

A little easier than the rest of the week. Last 5 minutes of burpees was a doozie

Jimmy

Ronnie Flockhart

Jansen

Finishing with 5 minutes of burpees was insane!!! I loved it.

Mallory

Carl

Florian

If I can do the plank longer than the app says, I should add :30?  Or until exhausted?

Curt

Jacob Forrest

Amazing workout for this hard headed endurance athlete who needs to work on strength!

Maddox

Alex

Arber

Divan Labuschagne

Would love to have the ability to input workout notes!

David

Whoa! Seventy burpees, that was exhausting. Great workout as always.

Kevin Segerstrom

Great workout. Pull-ups and chin-ups d work

Aaron Sanford

Andrew

Joseph Lockhart

Dylan

Sascha

Zach

Nina

- Pull ups
- Planks
- Core pulse ups
- Chin ups
- Burpees

* Complete as many pull ups as possible in 60 seconds and then rest for 60 seconds. Repeat for 3 rounds.
- 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

- Hold a plank for 60 seconds and then rest for 60 seconds. Repeat for 4 rounds.
- Keep your core engaged and your back straight

Plank

- 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

* Complete as many reps as possible per set, but aim for 10 reps if possible. 
- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

* Complete as many reps as possible in 5 minutes.
- Place your hands on the floor in front of you
- Hop back landing in a pushup position 
- Bring your body down to the floor
- Hop bringing your feet towards your hands
- Jump up extending your arms above your head

Burpees

W3/D4 Block 1 - Home training

More beginner level to start would be less stress on the body.
But good program

Omar

Very intense. Had to modify a lot of the reps for the workouts. Coming from the couch after not working out for a year plus was a challenge but do-able w/adjustments.

Jacob

W1/D1 Block 1 - Home training

Amazingggg work out i had to modify the hanging leg raises with on the floor leg raises but i did add a set and did 25 reps instead of 20

Elvis Vincenti

Started with 300 squats unbroken. Made the workout even harder 🙃

Stretched for time so (25:30) was a good sweat legs are fried.

W1/D2 Block 1 - Home training

Had to modify the hell out of it, but got through it 😅

It was really Hard. I need to improve my upper body and legs so i can run faster.My goal is running the NYC Marathon in less than 4 hours

Gabriel Acosta

Subbed dips for tricep extension cause no equipment. Ended up with a 9km. Good hustle.

Jamie

W1/D3 Block 1 - Home training

Ehsan

Joseph

I've done everything except the core puls up, my core was sore, but im going to do it tomorrow

W1/D4 Block 1 - Home training

6 miles 59:42, 9:54 split. I was over a 10:00 split the last mile…. I wouldn’t accept anything less than 10

Zachary Mayo

W1/D5 Block 1 - Home training

Clayton

Had to cut push-ups in half. Upper body not quite there yet. Great workout!

Kyle

W2/D1 Block 1 - Home training

Tomas

My abs are destroyed. Couldn't do pulse up, i replaced them with another abs exercise easier.

BigHig

W2/D2 Block 1 - Home training

Five (5) sets in 44:44. Substituted the pull ups for inverted row (variation) and added ten (10) push-ups after the pulse ups.

W3/D4 Block 1 - Home training

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