Name: Playbook - Obi Vincent - Day 16 - Death by DB
Uploaded: 2024-01-10T15:10:41.085Z
Duration: 60 min
Description: Day 16 - Death by DB

Amazingly hard! Metcon took me 40 min with minimal resting time 😅😭

Serena

Kennia

Ran out of time but Great morning session before work!

Callum

Jo🌸

Alfonso

Jordan

Knut

Hard but I’m glad I finally finished a complete workout

Michelle Lawrence

Kwabena

Sónia Martins

Noel

10 sets and moved on 😂😂😂 Great workout!

Exodus

Toughest workout thus far and I only did 9 sets of workout 1

CazFit

Zakia

Lloyd Banks

Mayyyynnnn, I was finished after them skiers!

Easton

Xavier LECINA

Luke

Florian

I was done after the first part of the WOD already and I skipped the AMRAP. But it was very satisfying to complete it.

Stephan

Brutal! If these workouts don’t get you in shape, I don’t know what will.😅🥵💦

Leah

Vilja

Mathieu

Fffff that was a good workout 💪💪 to start the week strong

george drakonakis

Warm up:
- Walk outs x 3 
- Plank toe touches x 10 
- Gorilla squats x 10 
-Cossack squats x 12
- Push-ups x 10 
- DB Alternating Snatches x 10 
- Db front squats x 10

Workout 1: 1,2,3,4,5,6,7,8,9,10,11,12 
- Single alternating snatches                 
- Burpee over Db forward facing          
- Single arm overhead lunges 
- Double Db squat cleans 
- Butterfly sit-ups 



Workout 2:  AMRAP
- Db skiers x 10
- Goblet squats x 8 
- Db push-ups x 6

- 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

BODYWEIGHT COSSACK SQUAT

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups

- 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 Hang single arm snatches

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

Warm up

1,2,3,4,5,6,7,8,9,10,11,12 of each of the following.

(Start with 1 rep on all 5 exercises then 2 reps on all exercises keep going till you finish 12 reps on all the exercises.  
Rest as needed but you need to finish as quick as possible) 

Recommend weights: Men 20-22.5kg Db  | Women: 8-10kg Db

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB single arm snatches (alternating)

-Perform a burpee over a dumbbell facing the dumbbell with each rep

Burpee over Db (forward facing)

-Hold a single dumbbell overhead at full extension 
-Alternate back and forth doing stationary lunges 
-Repeat for reps

Single arm overhead lunges

- Start with DB in both hands lower down to touch the floor keeping a slight bend in the knee and a flat back
- Clean DB up to shoulders and press hips back and lower down until knees are 90 degrees

DB squat clean

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

Butterfly  sit-up

Metcon For Time

- Start with a DB in each hand
- Swing DB from in front of your body to behind your thighs, pushing your hips back and keeping a slight bend in your knee

DB skiers

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Workout 2

Day 16 - Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

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

Marcus

Day 2 - Death by DB

Elnaz

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Clif Moffitt 

Mason

Day 4 -Death by DB

S-miguel

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

Luaba

Day 5 - Death by DB

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

Elodie

Day 6 - Death by DB

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

Shannon

Day 8 - Death by DB

Obi is always testing my mental strength!!! 💪🏽🔥

Day 9 - Death by DB

The conditioning afterwards always kills it👌🏽 Love it!😎💪🏽

Henry

Day 10  - Death by DB

Lea Nakia

Day 11 - Death by DB

Edison

Day 12 - Death by DB

Day 13 - Death by DB

Edgar

Day 15 - Death by DB

Very hard but great. 

Ran out of time again

Good workout as always… but sometimes i don’t understand how many rounds i should do. You explained that the 21-15-9 should be repeated in rounds considering the whole 21-15-9 as one round, so when it says 21-15-9 times 3 rounds that should mean 9 sets.. but in this case i don’t understand, is it the five sets times five times, or is it the whole 25 sets times 5, as in 21-15-9 case? Thank you

Day 17 - Death by DB

Day 18 - Death by DB

Day 19 - Death by Db

Day 20 - Death by DB

oh wow. 1st workout after 4 day vacation. Ouch. but i needed that to kick the sh$t out of myself

Omg looks super easy until you do it 🥵

Day 22- Death by DB

Day 23  Death by DB

nice one. Heart pumping all workout. ❤️

Lynzy

Day 24 - Death by DB

took longer than 60. I think the reps are total (not each arm). or i’m too slow. lol

Day 16 - Death by DB

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