Name: Playbook - Obi Vincent - Day 19 - Death by Db
Uploaded: 2024-01-10T15:10:41.110Z
Duration: 60 min
Description: Day 19 - Death by Db

Alfonso

Elnaz

Callum

Luke

Kwabena

Kayla

Trey Coody

Jaquane Wyatt

CazFit

Love this workout, 2nd time I've done it 🔥

Stephen

Quick workout before work!!! Deffo needed

Elis

This was that weird but good push! Loved every second! 29 min for time and cut out breaks at 5 and down

Timothy

Mads

Horrible,  instead of ‘for time’ I think it should have said ‘for a long time’ 😂😂😂😂

Caroline

Zach Landing

Panagiota

Mathieu

Michael

george drakonakis

I love the descending order more than ascending order on the for time workouts

Acquana

Mira

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

For time : 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 of each in order 
- DB (Floor or Bench) Chest press
- DB Deadlifts 
- DB Power cleans

- 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

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- 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 single arm alternating 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

15, 14, 13,12,11,10,9,8,7,6,5,4,3,2,1 of each of the following

(NOTE: Using 2x DB Start with 15 reps of each exercise then 14 reps pf each all the way down to 1.  Finish as quick as possible.  The chest press can be done on the floor or using a Bench)

Ideal weights: M 2 x 25-30kg | W: 2 x 8 - 12kg

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press DB back up over your chest

DB floor chest press

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Start with feet hip width apart and dumbbells at shoulders
- Lower DB down by pressing hips back and keeping a slight bend in the knees
- Clean DB back up to starting position

DB power cleans

Workout for time

Day 19 - 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

Jo🌸

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

Kennia

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

Jordan

Day 13 - Death by DB

Edgar

Day 15 - Death by DB

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

Serena

Ran out of time but Great morning session before work!

Day 16 - 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 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 19 - Death by Db

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