Name: Playbook - Obi Vincent - Day 1 - Death by DB
Uploaded: 2024-01-10T15:10:40.974Z
Duration: 60 min
Description: Day 1 - Death by DB

Aaron Molina

Serena

Jess

Matt

Tssf1990

Just getting back in the gym after being out for almost two years. I’d say this was a great workout to start off with!

Kelvin

Elnaz

Anette Solveig Grasmo

Hard! Simple but intelligent movement, AMRAP keeps you disciplined amongst fatigue. Loved it!

Lynzy

Levon Lanius

Clif Moffitt 

My mom died in August. I’m experiencing grief— what an unexplainable journey. Done this workout series before and experienced bliss. Had to come back to something I love to remember what joy is. Let’s see where I am at the end of this workout series. #day1. #hopeful

Angelique

朱伟 石

What’s the rest period after each AMRAP. Was unsure how to do it but felt good.

Anthony Coleman

Kennia

Thank you for these workouts 🙌 working my way through a low so appreciate the structure 👌 true legend

Christan

I needed this to distruct my thoughts, 💪🏾

Charity Magwaza

Stacy

Cristian

Solid training 🤝🏽 just completed the KB training. Excited to start the DB

Jasmine

Amazing workout . 
I did extra rounds ,loved it

Jo🌸

What a killer workout. AMRAP 2 was the worst

Luke

Nice vacation workout!!! Perfect for limited space 🔥🔥🔥🔥

Goodness, I have some conditioning work to do!

Greg

That was challenging but one of the best workouts I've got in awhile!!!

Sheesh…simple but tuff. Obi at his best

Kwabena

Jameson

7 weeks postpartum!!! Ready to start gaining some muscle back 💪

Great first start of the program, really heavy and hard

Fredrik

Knut

Edison

Anthony

Jordan

Danny

Eric

Mads

Trey Coody

Amir

1st circuit back after 6 years away. 

The perfect start to my new regime

Liam

Roger

It was challenging but awesome and hard work!!

Charissa

It was challenging but love it get the heart pumping for sure

Debi

Sebastian

Good workout , just getting back into it so the amrap structure helps

Marli

*Warmup
- Walkouts x3
- Plank toe touches x10
- Gorilla squats x10
- Squat + external rotations x10
- High knees x20
- Air squats x 20
- Hand release pushups x10
- Finish: 30 double or single unders

*Part 1: 6 min amrap
- 30 double unders or 40 singles
- 8 Db thrusters

(Note: Complete as many rounds as possible within 6mins, both exercises count as ONE round, Rest 3-5mins then onto part 2).

*Part 2: 6 min amrap
- 10 DB alternating snatches
- 10 Burpees over DB

*Part 3: 6 min amrap
- 8 DB push press
- 10 butterfly situps
- 12 air squats

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

-Staying in a stationary position run in place with high knees for time or reps

High knees

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

-Jump rope where the rope passed under your feet twice with each jump

Double unders

Warm up

Double unders (40 if singles)

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

Part 1: 6 Minute AMRAP

- Hold the DB with your arm extended 
- Pull straight up leading your elbow
- Get underneath the DB when it goes over your head
- Extend your arm

DB single arm alternating snatches

-Perform a burpee with a dumbbell on the ground next to you 
-Jump laterally over the dumbbell and repeat burpee
-Repeat back and forth

Lateral burpee over dumbbell

Part 2: 6 Minute AMRAP

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

Part 3: 6 Minute AMRAP

Day 1 - Death by DB

Omg! *deep breath* That was intense. 💪🏾

Marcus

Day 2 - Death by DB

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Mason

Day 4 -Death by DB

What a burners! Took tons of breaks, but my 48 a@@ completed💪🏾!

Luaba

Don’t let the short WOD fool you 😈🔥🥲😅

Day 5 - Death by DB

Couldn’t finish but still had a good workout 🏋️‍♀️

Elodie

Cut the conditioning in half , dying . Great sweat !

Sean

Day 6 - Death by DB

It is a fantastic workout that can be done even when traveling away from my base. Excellent!

Day 1 - Death by DB

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